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By integrating our resources and expertise, we&rsquo;re committed to setting new benchmarks in physiotherapy and sports medicine.</p>"},"component":"TextContent","show_more":false,"indent_content":""},{"id":"","_uid":"55c1485e-7c28-45ea-886a-ed77324b752c","class":"SCRX Images","blocks":[{"_uid":"62162bf1-0196-4106-b0d9-8ed04ae1f4b0","component":"BlockContent3Columns","columnTitle":"","columnContentLeft":[{"id":"","_uid":"b5d53ff9-0335-4d0c-96d4-b35ac9e8be45","class":"mb-2","blocks":[{"_uid":"f70beb3f-0b58-4d51-a87f-eb927288f9d2","image":{"id":19764693,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/540x720/992dfd0493/img_0029_720.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"width":"","height":"","component":"ImageFull"}],"hidden":false,"component":"Story"}],"columnContentRight":[{"id":"","_uid":"6b45d726-94c5-4355-af85-97255187bffa","class":"mb-2","blocks":[{"_uid":"cb35e642-ec32-49f2-8fd0-b636bd87c21e","image":{"id":19764485,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/540x720/712b8f6b3b/img_9805_720.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"width":"","height":"","component":"ImageFull"}],"hidden":false,"component":"Story"}],"columnContentCenter":[{"id":"","_uid":"025dcd34-df5d-4402-ba65-00eb37e637af","class":"mb-2","blocks":[{"_uid":"559ad0c1-a9eb-462d-ad98-e50497df23c1","image":{"id":19764554,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/540x720/73eeeae71a/img_9811_720.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"width":"","height":"","component":"ImageFull"}],"hidden":false,"component":"Story"}]}],"hidden":false,"component":"Story"},{"_uid":"e79a03ca-6ada-41fd-85cd-45d0e67f1e60","text":{"_uid":"b82b496c-a5f7-4ccd-989d-29fb763c1033","plugin":"wysiwyg-tinymce","content":"<p>Portsmouth&rsquo;s sporting institutions rely on top-tier physiotherapy services to keep their athletes in peak condition. With SCRX already established as the go-to provider for physiotherapy in the city, our partnership ensures that these organisations have access to the best medical supplies available. This collaboration underscores our commitment to supp
62orting Portsmouth&rsquo;s vibrant sporting community and empowering athletes to achieve their best.</p>\n<p>This partnership represents more than just a business collaboration; it&rsquo;s a shared investment in the health and success of athletes, teams, and individuals. At FirstAid4Sport, we&rsquo;re proud to stand alongside SCRX in delivering quality care and innovative solutions. Together, we&rsquo;re shaping the future of physiotherapy and sports medicine.</p>\n<p>Stay tuned for updates as we roll out exciting initiatives under this partnership</p>"},"component":"TextContent","show_more":false,"indent_content":""},{"id":"","_uid":"c2b772d6-e5e6-4885-9913-7c5af327e0ae","class":"SCRX Images","blocks":[{"_uid":"431ab463-623f-4d1b-a8c0-35656f3b1532","component":"BlockContent3Columns","columnTitle":"","columnContentLeft":[{"id":"","_uid":"8a2f72ed-20fb-4d10-8b67-3e85610ff27d","class":"mb-2","blocks":[{"_uid":"988a2470-8bdf-4929-aa60-35b6d25eeb50","image":{"id":19764521,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/540x720/fd1b7b0ee0/img_0040_720.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"width":"","height":"","component":"ImageFull"}],"hidden":false,"component":"Story"}],"columnContentRight":[{"id":"","_uid":"ddde7a20-0eab-49da-a608-0cd0131061b2","class":"mb-2","blocks":[{"_uid":"621ed83b-a2ba-4aef-ab2d-905330a43f1a","image":{"id":19764528,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/540x720/6fd60bdb90/img_9861_720.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"width":"","height":"","component":"ImageFull"}],"hidden":false,"component":"Story"}],"columnContentCenter":[{"id":"","_uid":"e199e173-e893-4faa-8993-2ff5fa8e71a1","class":"mb-2","blocks":[{"_uid":"0ec6f457-a6f6-49c3-bf05-ab0ebe4cdff7","image":{"id":19764716,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/540x720/12aab96172/img_9971_720.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"width":"","height":"","component":"ImageFull"}],"hidden":false,"component":"Story"}]}],"hidden":false,"component":"Story"}],"component":"BlogPost","categories":[],"id":605632181,"name":"FirstAid4Sport SCRX partnership","uuid":"d58f187a-912f-48c0-8e2e-d262bb3e6c7d"},"firstaid4sport-supports-south-coast-rx-physiotherapy-at-the-new-forest-marathon":{"_uid":"8ac995bd-228a-4aa4-91bf-a31b38011038","body":[{"_uid":"0d27660b-51d6-4b3b-8494-d4e4be23fb2a","text":{"_uid":"75cf52cd-e010-4120-86db-a0e121063763","plugin":"wysiwyg-tinymce","content":"<p>&nbsp;</p>\n<p>In the world of sports and athletics, injuries are an unfortunate but inevitable part of the game. Athletes, whether amateurs or professionals, often rely on physiotherapy and medical support to keep themselves in to
62p condition. Our partnership with South Coast Rx Physiotherapy at the New Forest Marathon shows our commitment to athlete well-being.&nbsp;</p>\n<p>&nbsp;</p>\n<p>The New Forest Marathon is a prestigious annual event that draws athletes and enthusiasts from across the country. It offers various race distances, including a full marathon, half marathon, 10K, and 5K races. With its picturesque course winding through the stunning New Forest National Park, it's a favourite among runners and a significant event on the UK's running calendar.&nbsp;</p>\n<p>&nbsp;</p>\n<p>As the UK&rsquo;s leading sports first aid supplier, we are dedicated to athlete health and are proud to have sponsored South Coast Rx Physiotherapy at the New Forest Marathon. This sponsorship allowed South Coast Rx Physiotherapy to access a range of our high-quality products to assist them in providing exceptional care to athletes during the event.&nbsp;</p>\n<p>&nbsp;</p>\n<p>Key Products Utilised:</p>\n<p>&nbsp;</p>\n<p><a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy/Instant-Ice-Packs\">Koolpak Instant Cold Packs:&nbsp;</a></p>\n<p>Instant cold packs are essential for managing acute injuries and inflammation. South Coast Rx Physiotherapy utilized Koolpak <a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy/Instant-Ice-Packs\">Instant Cold Packs</a> to provide rapid relief to athletes dealing with muscle strains, sprains, and other injuries during the marathon.&nbsp;</p>\n<p>&nbsp;</p>\n<p><a href=\"https://www.firstaid4sport.co.uk/Zinc-Oxide-Tapes/First-Aid-4-Sport-Premium-Tan-Zinc-Oxide-Tape\">FirstAid4Sport Premium Tan Zinc Oxide Tape:&nbsp;</a></p>\n<p>This <a href=\"https://www.firstaid4sport.co.uk/Zinc-Oxide-Tapes/First-Aid-4-Sport-Premium-Tan-Zinc-Oxide-Tape\">premium zinc oxide tape</a> is a staple in the world of sports strapping and taping. It offers excellent adhesion and support, making it ideal for injury prevention and rehabilitation. The tape was used by South Coast Rx Physiotherapy to provide stability and support to athletes' joints and muscles.&nbsp;</p>\n<p>&nbsp;</p>\n<p><a href=\"https://www.firstaid4sport.co.uk/Taping-Strapping/Kinesiology-Tape/Mueller-Kinesiology-Tape-5cm-x-5m\">Mueller Kinesiology Tape:&nbsp;</a></p>\n<p>Kinesiology tape has gained immense popularity for its therapeutic benefits in reducing pain and enhancing mobility. South Coast Rx Physiotherapy used <a href=\"https://www.firstaid4sport.co.uk/Taping-Strapping/Kinesiology-Tape/Mueller-Kinesiology-Tape-5cm-x-5m\">Mueller Kinesiology Tape</a> to address various conditions, such as muscle strains and joint instability, helping athletes perform at their best.&nbsp;</p>\n<p>&nbsp;</p>\n<p><a href=\"https://www.firstaid4sport.co.uk/Rehab-Fitness/Massage-Oils-Waxes-and-Accessories/Sports-Massage-Oil\">Sports Massage Oil:&nbsp;</a></p>\n<p>Proper pre-race and post-race massage is crucial for athlete recovery and performance. <a href=\"https://www.firstaid4sport.co.uk/Rehab-Fitness/Massage-Oils-Waxes-and-Accessories/Sports-Massage-Oil\">Sports massage oil</a> was employed by the physiotherapy team to facilitate effective massages, reducing muscle tension and improving circulation.&nbsp;</p>\n<p>&nbsp;</p>\n<p><a href=\"https://www.firstaid4sport.co.uk/Rehab-Fitness/Massage-Oils-Waxes-and-Accessories/Mueller-Massage-Lotion\">Mueller Massage Lotion:&nbsp;</a></p>\n<p>Massage lotion is another vital component of the massage therapy process. The <a href=\"https://www.firstaid4sport.co.uk/Rehab-Fitness/Massage-Oils-Waxes-and-Accessories/Mueller-Massage-Lotion\">Mueller massage lotion</a> used by South Coast Rx Physiotherapy provided a smooth glide for therapists' hands, ensuring a comfortable and beneficial massage experience for the athletes.&nbsp;</p>\n<p>&nbsp;</p>\n<p>Using our high-quality products, the physiotherapy team was able to deliver top-notch care to athletes, helping them stay in peak condition during the event.&nbsp;</p>\n<p>&nbsp;</p>"},"image":{"id":11114684,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/5184x3456/9b749493b2/img_0452.JPG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"title":"","component":"TextAndImageContent","float_image":"","text_overflow":""}],"component":"BlogPost","categories":[],"id":371429002,"name":"FirstAid4Sport Supports South Coast Rx Physiotherapy at the New Forest Marathon ","uuid":"e500c66a-055e-40be-9809-823a53f3d6ad"},"firstaid4sport-supports-team-isle-of-wight-at-guernsey-2023-natwest-international-island-games-xix":{"_uid":"e602e074-912e-4f08-a075-b765a2244ec0","body":[{"_uid":"5dbe3992-5202-4558-91f8-b0315415c8f8","text":{"_uid":"727d8cf2-7b27-444b-8ebe-9fdcdd7b35ff","plugin":"wysiwyg-tinymce","content":"<p>In the world of sports, the safety and well-being of athletes are paramount. Timely and effective first aid can make a significant difference in ensuring athletes can perform at their best and recover from any injuries they may sustain. That's why we are excited to share the news of our sponsorship of Team Isle of Wight at the prestigious Guer
62nsey 2023 NatWest International Island Games XIX event. As a leading provider of sports first aid supplies, we have donated a range of first aid supplies to the team's physiotherapists, empowering them to provide optimal care for the athletes.&nbsp;</p>\n<p>&nbsp;</p>\n<p>Guernsey 2023 NatWest International Island Games XIX is a highly anticipated multi-sport event that brings together athletes from various disciplines and nations. This year, Team Isle of Wight is proudly representing their region, showcasing their skills, determination, and sportsmanship. Competing against other talented athletes, Team Isle of Wight aims to achieve their personal best while proudly wearing their colours.&nbsp;</p>\n<p>&nbsp;</p>\n<p>Here at FirstAid4Sport, we are renowned for our commitment to athlete safety and have established ourselves in a trusted supplier of high-quality sports first aid equipment. Our dedication to providing top-notch products and services has made us a go-to choice for athletes, sports clubs, and medical professionals alike.&nbsp;</p>\n<p>&nbsp;</p>\n<p>Understanding the importance of having reliable first aid supplies on hand, we were eager to extend our support to Team Isle of Wight. By donating a range of essential first aid supplies, we have ensured that the team's physiotherapists are well-equipped to handle any injuries or medical emergencies that may arise during the competition.&nbsp;</p>\n<p>&nbsp;</p>\n<p>We are proud to support all players and teams from grassroots to some of the top top-level clubs in the UK. Whether it&rsquo;s a minor injury or something more serious, FirstAid4Sport can provide products you need, from brands you trust.&nbsp;</p>\n<p>&nbsp;</p>"},"image":{"id":10272613,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/5184x3456/6062bc644d/img_0350.JPG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"title":"","component":"TextAndImageContent","float_image":"","text_overflow":""}],"component":"BlogPost","categories":[],"id":339607435,"name":"FirstAid4Sport Supports Team Isle of Wight at Guernsey 2023 NatWest International Island Games XIX","uuid":"57ed76a6-bea9-4210-8a69-308b91f1f00f"},"firstaid4sport-sponsors-union-cup-rugby":{"_uid":"e602e074-912e-4f08-a075-b765a2244ec0","body":[{"_uid":"5dbe3992-5202-4558-91f8-b0315415c8f8","text":{"_uid":"727d8cf2-7b27-444b-8ebe-9fdcdd7b35ff","plugin":"wysiwyg-tinymce","content":"<p>&nbsp;</p>\n<p><span style=\"color: #1d1c1d; font-family: Slack-Lato, Slack-Fractions, appleLogo, sans-serif; font-size: 15px; font-variant-ligatures: common-ligatures; background-color: #f8f8f8;\">The Union Cup Rugby is a biennial event that celebrates diversity and inclusivity in rugby. It brings together LGBTQ+ rugby teams from across Europe to compete in a weekend-long tournament. This year, the&nbsp;</span><a class=\"c-link\" style=\"box-sizing: inherit; text-decoration-line: none; font-family: Slack-Lato, Slack-Fractions, appleLogo, sans-serif; font-size: 15px; font-variant-ligatures: common-ligatures; background-color: #f8f8f8;\" href=\"https://unioncuprugby.com/\" target=\"_blank\" rel=\"noopener noreferrer\" data-stringify-link=\"https://unioncuprugby.com/\" data-sk=\"tooltip_parent\">Union Cup Rugby</a><span style=\"color: #1d1c1d; font-family: Slack-Lato, Slack-Fractions, appleLogo, sans-serif; font-size: 15px; font-variant-ligatures: common-ligatures; background-color: #f8f8f8;\">&nbsp;was held at The Pavilion in Birmingham, over the bank holiday weekend, and we were proud to be one of their sponsors.</span></p>\n<p>&nbsp;</p>\n<p><span style=\"color: #1d1c1d; font-family: Slack-Lato, Slack-Fractions, appleLogo, sans-serif; font-size: 15px; font-variant-ligatures: common-ligatures; background-color: #f8f8f8;\">As one of the UK&rsquo;s leading sports first aid suppliers, we understand the importance of having trained professionals on hand to provide immediate medical attention when injuries occur. This is especially crucial in contact sports like rugby. The therapy tent was staffed by a team of highly skilled student physiotherapists who used our products throughout the tournament on all the injured players. Their expertise and quick response time were instrumental in ensuring that players received prompt attention and care, minimizing the risk of further injuries.</span></p>\n<p>&nbsp;</p>\n<p><span style=\"color: #1d1c1d; font-family: Slack-Lato, Slack-Fractions, appleLogo, sans-serif; font-size: 15px; font-variant-ligatures: common-ligatures; background-color: #f8f8f8;\">
62We are proud to support all players and teams from grassroots to some of the top professional rugby union &amp; league clubs in the UK. Whether it&rsquo;s a minor injury or something more serious, FirstAid4Sport can provide you with the products you need, from brands you trust. Find out more about the exciting Union Cup Rugby here:&nbsp;</span><a class=\"c-link\" style=\"box-sizing: inherit; text-decoration-line: none; font-family: Slack-Lato, Slack-Fractions, appleLogo, sans-serif; font-size: 15px; font-variant-ligatures: common-ligatures; background-color: #f8f8f8;\" href=\"https://unioncuprugby.com/\" target=\"_blank\" rel=\"noopener noreferrer\" data-stringify-link=\"https://unioncuprugby.com/\" data-sk=\"tooltip_parent\">https://unioncuprugby.com/</a></p>"},"image":{"id":8791928,"alt":"","name":"","focus":"","title":"","filename":"https://a.storyblok.com/f/172908/5184x3456/d1ff4f9286/img_0048.JPG","copyright":"","fieldtype":"asset","is_external_url":false},"title":"","component":"TextAndImageContent","float_image":"","text_overflow":""}],"component":"BlogPost","categories":[],"id":300998451,"name":"Firstaid4Sport Sponsors Union Cup Rugby","uuid":"94a518a8-9f9f-4ba1-8512-8f56dc303176"},"bournemouth-7s-festival":{"_uid":"63cb322a-7cb3-4d6f-bffc-fa906032e3be","body":[{"_uid":"d49b1fe7-fcc1-40ae-812a-5fbae0ed1537","text":{"plugin":"wysiwyg-tinymce","content":"<p>Over the Queen&rsquo;s Jubilee Bank Holiday weekend, we were thrilled to sponsor Physio Fitness, the medic team at Bournemouth Sevens. Bournemouth 7&rsquo;s festival has gone from strength to strength since being established in 2008 and is now the World&rsquo;s Largest Sport &amp; Music Festival, attracting 30,000 people to the south coast each year. Tom Jenkins, Director and Senior Chartered Physiotherapist at PhysioFitness said: &ldquo;Bournemouth 7s was another resounding success for our Physio team, it is the third festival we have been the onsite physiotherapy partner and thanks to First Aid for Sport we were able to provide a bigger and better offering than in previous years.&rdquo; He continued to say: &ldquo;The massage products meant we could help keep players recovered and feeling fresh even in a tournament situation with some rugby and netball players playing up to 3 games a day. The pitchside trauma bags meant that we could provide on pitch assistance for players and patch them up to continue pushing for their respective trophies. We hope this is the first of many years to come working closely with First Aid for Sport to keep all athletes at Bournemouth 7s festival in peak condition.&rdquo; &nbsp;We look forward to working with both the PhysioFitness team and Bournemouth 7s again in 2023! Supporting local teams and events is important to us and we are so pleased that we were able to provide all the products needed to ensure all injuries were taken care of. Read more about the success of Bournemouth Sevens here: <a href=\"https://www.bournemouth7s.com/info\">https://www.bournemouth7s.com/info</a></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["67c7ad47-e8d1-4c7f-bf5b-f21237eabbe4","5fa8f5bb-9998-44cf-859a-3ca12fd304c5"],"id":199547779,"name":"Bournemouth 7âs Festival","uuid":"fd1c6320-fb99-4956-9582-e6ffb1ecdf34","primary_category":{"_uid":"
628c03d7f6-3f18-4530-89c8-582454fd57b3","component":"BlogCategory","id":199026554,"name":"Uncategorized","uuid":"67c7ad47-e8d1-4c7f-bf5b-f21237eabbe4"}},"proud-to-support-the-south-island-sevens":{"_uid":"35aba156-2081-4af8-bfd6-f8588739949f","body":[{"_uid":"dcf928c9-9687-48fb-b9b1-eb693205e3cc","text":{"_uid":"c5b53c79-4a45-4e23-8f16-e1749f5829d6","plugin":"wysiwyg-tinymce","content":"<p>FirstAid4Sport proudly sponsored the medic team for the inaugural South Island Sevens on the Isle of White last weekend. This was rugby sevens at its finest, welcoming 800 players from as far afield as Fiji.</p>"},"component":"TextContent","show_more":false,"indent_content":""},{"_uid":"c36fa8d1-1d06-4720-8008-4c614cd10df5","image":{"id":12313777,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/4639x3685/bd3214993f/9.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"width":"","height":"","component":"ImageFull"},{"_uid":"b66f0f7e-13a8-4e9f-aba7-4770fc0b916a","text":{"_uid":"6a2488ae-8ee6-4064-8c31-ddb620c66daa","plugin":"wysiwyg-tinymce","content":"<p>&nbsp;</p>\n<p>Featuring 16 elite men's and eight elite women's rugby sevens teams the event was a huge success as they all competed for the Schools Trophy in front of 2100 excited spectators. The South Island Sevens has been planned by Chris Fletcher as a way of encouraging the development of youth rugby on the Island. Chris said: &ldquo;The South Island Sevens surpassed all expectations seeing 2,100 spectators arrive at the venue in brilliant sunshine and enjoy a day of elite level rugby. The 400 players were thrilled to find pitches of such a high quality following a year's preparation by head groundsman James Blake. I have so much to build on for 2023, the top sides have all agreed to come back to the Isle of Wight which is a huge boost.&rdquo;</p>\n<p>&nbsp;</p>"},"component":"TextContent","show_more":false,"indent_content":""},{"_uid":"48fcc3fe-d3f9-4e4e-a9eb-3a6bff2eb23f","image":{"id":12313711,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/2370x1268/86c965a842/33.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"width":"","height":"","component":"ImageFull"},{"_uid":"9ba88806-f692-4c37-af75-265a7122cc0b","text":{"_uid":"5fdefa5a-9fb2-4743-91b9-e36bac6ef6cd","plugin":"wysiwyg-tinymce","content":"<p>&nbsp;</p>\n<p>He continued to say, &ldquo;It was fantastic to have our medical team led by Zoe Jones referred to as the best seen at a sevens in the UK. The team dealt with one life threatening injury, transferred to a hospital within 5 minutes, numerous dislocations and the usual attrition seen at this level. Thanks to our sponsor FirstAid4Sport, their comprehensive support of the team was a key element in its success.&rdquo; As one of the UK&rsquo;s leading sports first aid suppliers, we champion sporting events around the UK and look forward to sponsoring South Island Sevens again in 2023!</p>\n<p>&nbsp;</p>"},"component":"TextContent","show_more":false,"indent_content":""},{"_uid":"49c990cd-195d-4ec4-827a-e4e7d9f1b0be","image":{"id":12313720,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/4947x3920/00d6d02bc0/66.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"width":"","height":"","component":"ImageFull"},{"_uid":"c5b85f93-fef2-4d65-83ff-0fe649a28816","text":{"_uid":"1e64ab3b-28d1-4328-8924-c01abbf70302","plugin":"wysiwyg-tinymce","content":"<p>&nbsp;</p>\n<p><span style=\"color: #374151; font-family: proxima-nova, sans-serif;\">
62We are proud to support all players and teams from grassroots to some of the top professional rugby union &amp; league clubs in the UK. Whether it&rsquo;s a minor injury or something more serious, FirstAid4Sport can products you with the products you need, from brands you trust. Find out more about the exciting South Island Sevens here:&nbsp;</span><a style=\"box-sizing: border-box; border-image: initial; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-transform: translateX(var(--tw-translate-x)) translateY(var(--tw-translate-y)) rotate(var(--tw-rotate)) skewX(var(--tw-skew-x)) skewY(var(--tw-skew-y)) scaleX(var(--tw-scale-x)) scaleY(var(--tw-scale-y)); --tw-border-opacity: 1; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: rgba(59,130,246,0.5); --tw-ring-offset-shadow: 0 0 transparent; --tw-ring-shadow: 0 0 transparent; --tw-shadow: 0 0 transparent; --tw-filter: var(--tw-blur) var(--tw-brightness) var(--tw-contrast) var(--tw-grayscale) var(--tw-hue-rotate) var(--tw-invert) var(--tw-saturate) var(--tw-sepia) var(--tw-drop-shadow); --tw-backdrop-filter: var(--tw-backdrop-blur) var(--tw-backdrop-brightness) var(--tw-backdrop-contrast) var(--tw-backdrop-grayscale) var(--tw-backdrop-hue-rotate) var(--tw-backdrop-invert) var(--tw-backdrop-opacity) var(--tw-backdrop-saturate) var(--tw-backdrop-sepia); font-family: proxima-nova, sans-serif; border: 0px solid rgba(229,231,235,var(--tw-border-opacity));\" href=\"https://southislandsevens.co.uk/\">https://southislandsevens.co.uk/</a><span style=\"color: #374151; font-family: proxima-nova, sans-serif;\">&nbsp;</span></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"text":"","image":{"id":null,"alt":null,"name":"","focus":null,"title":null,"source":null,"filename":"","copyright":null,"fieldtype":"asset","meta_data":[]},"component":"BlogPost","categories":["4c3835a8-30b0-489a-892b-02ed2866e152"],"id":199547778,"name":"Proud to support the South Island Sevens","uuid":"0d6f56aa-da0b-4f1f-b3c4-f063651fbc98","primary_category":{"_uid":"4d785cea-2021-4b55-b628-382676330d86","component":"BlogCategory","parent_category":"81b99e34-8c72-498f-9511-d74fdaa31c13","id":199003243,"name":"Firstaid4sport","uuid":"4c3835a8-30b0-489a-892b-02ed2866e152"}},"which-taping-or-strapping-do-i-choose":{"_uid":"69a6c741-f85f-4baa-8cfa-b54856436870","body":[{"_uid":"68b69034-d5d7-4456-8888-f67d75864065","text":{"plugin":"wysiwyg-tinymce","content":"<div id=\"pg-350-0\" class=\"panel-grid panel-no-style\">\n<div id=\"pgc-350-0-0\" class=\"panel-grid-cell\">\n<div id=\"panel-350-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\">\n<div class=\"textwidget\">It&rsquo;s the age old question. You suffer an injury and want to avoid further damage but you don&rsquo;t want to give up participating in your favourite sport. So what taping do you use? What is going to work best? And which will make sure you&rsquo;re protected? Well do not fear any longer because I&rsquo;m going to spill the beans on these mysterious products and clear any confusion you may have to ensure you&rsquo;re confident when you purchase your taping and strapping needs. If you are in any doubt to what you should be using, this knowledge is essential to ensure that you do not cause further damage to an injury and to save you wasting money on unsuitable products. Of course this is only a guide, if you are unsure about any injury you have, you should always consult a professional or your doctor! Strapping and tape should ONLY be used by those who are trained to do so! Physiotherapists and Sports Medicine Professionals are trained to understand injuries and apply the correct strapping and taping to the relevant injury! So don&rsquo;t think you can have a go at it without having the knowledge! Application of the wrong strapping or tape on a complicated injury could cause permanent damage as can applying tape in an incorrect manner. Right well now we&rsquo;ve got that sorted let&rsquo;s look at the different types&hellip;.</div>\n</div>\n</div>\n<div id=\"pgc-350-0-1\" class=\"panel-grid-cell\">\n<div class=\"sow-image-container\">&nbsp;</div>\n</div>\n</div>\n<div id=\"pg-350-1\" class=\"panel-grid panel-no-style\">\n<div id=\"pgc-350-1-0\" class=\"panel-grid-cell\">\n<div id=\"panel-350-1-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"2\">\n<h3 class=\"textwidget\">Inelastic Tapes</h3>\n<div class=\"textwidget\">This handy little stuff, usually referred to as Zinc Oxide tape is a
62non stretchy cotton or rayon tape which uses Zinc Oxide adhesive (go figure!). The beauty in this tape is that its inelastic nature helps to restrict movement in joints which may be causing pain by immobilising the joint in the direct of the pain. This tape is typically used in sprains, twists and turns or in hard tissue injuries. Its so good in fact that many people use it for mending equipment! Strong stuff eh? The Zinc Oxide tapes come in varying degrees of stickiness and strength and generally the more you pay the stronger the tape is.</div>\n</div>\n</div>\n</div>\n<div id=\"pg-350-2\" class=\"panel-grid panel-no-style\">\n<div id=\"pgc-350-2-0\" class=\"panel-grid-cell\">\n<div id=\"panel-350-2-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"3\">\n<div class=\"so-widget-sow-image so-widget-sow-image-default-d6014b76747a\">\n<h3>&nbsp;</h3>\n<h3 class=\"widget-title\">Elastic Tapes</h3>\n<div class=\"sow-image-container\">Now elastic tape is very different. These bad boys are designed to offer varying degrees of compression and support for things like pulls, strains and soft tissue injuries. However there are many different types of this tape so make sure you get the right one!</div>\n</div>\n</div>\n</div>\n</div>\n<div id=\"pg-350-3\" class=\"panel-grid panel-no-style\">\n<div id=\"pgc-350-3-0\" class=\"panel-grid-cell\">\n<div id=\"panel-350-3-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"5\">\n<div class=\"so-widget-sow-image so-widget-sow-image-default-d6014b76747a\">\n<h3>&nbsp;</h3>\n<h3>&nbsp;</h3>\n<h3 class=\"widget-title\">Athletic Tear Tape</h3>\n<div class=\"sow-image-container\">This is the most versatile of the elastic tapes and has proved extremely popular with you sporty people. With its very stretchy nature, they are useful for minor support, securing lateral knee braces, as a compression wrap, securing dressings and even holding up ice packs.</div>\n</div>\n</div>\n</div>\n</div>\n<div id=\"pg-350-4\" class=\"panel-grid panel-no-style\">\n<div id=\"pgc-350-4-0\" class=\"panel-grid-cell\">\n<div id=\"panel-350-4-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"7\">\n<div class=\"so-widget-sow-image so-widget-sow-image-default-d6014b76747a\">\n<h3>&nbsp;</h3>\n<h3>&nbsp;</h3>\n<h3 class=\"widget-title\">Crepe Bandage</h3>\n</div>\n</div>\n</div>\n<div id=\"pgc-350-4-1\" class=\"panel-grid-cell\">\n<div id=\"panel-350-4-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"8\">\n<div class=\"textwidget\">No, not some variety of delicious pancake, but this tape, made from cotton or cotton mix and although isn&rsquo;t a great one to use while participating in sport, it does make a good compression bandage when resting. These bandages can offer minor support and are also good to strap onto an icepack.</div>\n</div>\n</div>\n</div>\n<div id=\"pg-350-5\" class=\"panel-grid panel-no-style\">\n<div id=\"pgc-350-5-0\" class=\"panel-grid-cell\">\n<div id=\"panel-350-5-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"9\">\n<div class=\"so-widget-sow-image so-widget-sow-image-default-d6014b76747a\">\n<h3>&nbsp;</h3>\n<h3>&nbsp;</h3>\n<h3 class=\"widget-title\">Cohesive Bandage</h3>\n</div>\n</div>\n</div>\n<div id=\"pgc-350-5-1\" class=\"panel-grid-cell\">\n<div id=\"panel-350-5-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"10\">\n<div class=\"textwidget\">
62This magical stuff only sticks to itself and not itself and is non slip making it ideal for compression and support that is easy to unwind, making it ideal for controlled application. This is a very popular tape as it is very simple to use.</div>\n</div>\n</div>\n</div>\n<div id=\"pg-350-6\" class=\"panel-grid panel-no-style\">\n<div id=\"pgc-350-6-0\" class=\"panel-grid-cell\">\n<div id=\"panel-350-6-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"11\">\n<div class=\"so-widget-sow-image so-widget-sow-image-default-d6014b76747a\">\n<h3>&nbsp;</h3>\n<h3>&nbsp;</h3>\n<h3 class=\"widget-title\">Elastic Adhesive Bandage (EAB)</h3>\n</div>\n</div>\n</div>\n<div id=\"pgc-350-6-1\" class=\"panel-grid-cell\">\n<div id=\"panel-350-6-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"12\">\n<div class=\"textwidget\">Now this one&rsquo;s a bit trickier than the others and requires the most training to be applied effectively. This type of bandage has a very strong adhesive and is therefore used when strong support and compression is needed.</div>\n</div>\n</div>\n</div>\n<div id=\"pg-350-7\" class=\"panel-grid panel-no-style\">\n<div id=\"pgc-350-7-0\" class=\"panel-grid-cell\">\n<div id=\"panel-350-7-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"13\">\n<div class=\"so-widget-sow-image so-widget-sow-image-default-d6014b76747a\">\n<h3>&nbsp;</h3>\n<h3>&nbsp;</h3>\n<h3 class=\"widget-title\">Surgical Tapes</h3>\n</div>\n</div>\n</div>\n<div id=\"pgc-350-7-1\" class=\"panel-grid-cell\">\n<div id=\"panel-350-7-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"14\">\n<div class=\"textwidget\">These are typically used to hold dressings in place such as a non adherent dressing over a deep cut or graze, canulas, breathing tubes, gauzed and many other applications. Types of surgical tape include Microporous, Plastic and Silk tape.</div>\n</div>\n</div>\n</div>\n<div id=\"pg-350-8\" class=\"panel-grid panel-no-style\">\n<div id=\"pgc-350-8-0\" class=\"panel-grid-cell\">\n<div id=\"panel-350-8-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"15\">\n<div class=\"textwidget\">So there you go champs! Go forth and buy your taping and strapping .</div>\n</div>\n</div>\n</div>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302","1be94f55-e8c0-46fa-905f-756fe4b347ad"],"id":199547777,"name":"Which taping or strapping do I choose?","uuid":"f4e3b72e-b588-427e-ba0b-4dbcf7c6ba28","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"faq":{"_uid":"8b710f19-bc32-4f05-8b41-59b0f6ec3221","body":[{"_uid":"82f5418a-eb69-410a-9228-bc94633be92e","text":{"plugin":"wysiwyg-tinymce","content":"<h1>Can you help me in choosing the right product for my condition?</h1>\r\n<div class=\"accordion-inner\">\r\n\r\nThe first step in picking the right product is to understand the injury and this is where seeking professional advice is of crucial importance. Once you know the exact nature of your injury, we pride ourselves on our product knowledge and ability to give one-to-one advice to our customers. In addition to this, our injury search facility, coupled with a comprehensive protection level guide and comparison capability will allow you to zoom in on the correct product for you. If you have any queries, you can contact our customer service desk on 01522 875252 or email [email protected] and weâll get back to you as soon as we can.\r\n\r\n</div>\r\n<h1>How Quickly Will I Recieve My Order?</h1>\r\n<div class=\"accordion-inner\">\r\n\r\nWe have a number of different delivery options available to our customers to ensure maximum satisfaction and these can be found and determined through our online ordering process.\r\n\r\nWe use Royal Mail and courier delivery services for our standard delivery which usually takes up to 5 working days from dispatch. Postage and packing costs are dependant upon the weight of the product(s).\r\n\r\nFor those who would like to receive their order sooner, we offer a next working day delivery service as well as a next day delivery arrival before 12pm option.\r\n\r\nThere may be extended delivery times for certain areas of the country. Please contact us for more information.\r\n\r\nFor international orders we use DPD who state delivery will usually be made within 2-3 days of dispatch. We cannot guarantee this however and Firstaid4sport cannot offer compensation for delays outside of the UK.\r\n\r\nIf you order on a Frid
62ay before 2.59pm (excluding Bank Holidays), you are eligible for Saturday delivery.\r\n\r\n</div>\r\n<h1>Can I Return An Item If It's Not Right?</h1>\r\n<div class=\"accordion-inner\">\r\n\r\nWhenever you receive an order from Firstaid4sport, you will receive a dispatch note that instructs you how and where to return goods. We have a no quibble returns policy, just return the items in their original packing without soiling or damage within 30 days of receipt. If the return is accepted you will be issued a full credit for the item or a replacement depending on your choice.\r\n\r\nIf the return is due to our error or a fault, please contact the sales desk on 01522 875252 where we will be happy to help and instruct you how to return the item at no additional cost to you and arrange a replacement. Unfortunately, we cannot cover the cost of postage if you do not contact us before the sending the item back.\r\n\r\nPlease allow up to 10 working days for refunds to be completed.\r\n\r\nNon-returnable items include the following but please see individual product descriptions to find if they are non-refundable.\r\n<ul>\r\n \t<li>Mouthguards once opened</li>\r\n \t<li>Sterile dressings once opened</li>\r\n \t<li>Undergarments and underwear including socks and jockstraps</li>\r\n \t<li>Cryo Cuffs, buckets and tubing - once water has passed through.</li>\r\n</ul>\r\nFor more info on our returns please see <a href=\"https://firstaid4sport.co.uk/delivery-returns/\">here</a>\r\n\r\n</div>\r\n<h1>Can I Play Sports While Wearing Your Braces/Supports</h1>\r\n<div class=\"accordion-inner\">\r\n\r\nAll of our braces/supports are designed to be comfortable to wear and give you as much movement as possible so playing sports should normally be fine! Some sports however donât allow braces to be worn during training or matches and so itâs always best to check with your individual sports team or referee.\r\n\r\n</div>\r\n<h1>I don't play sports, Can I Still Use Your Products</h1>\r\n<div class=\"accordion-inner\">\r\n\r\nAbsolutely! Although our primary audience consists of sportsmen and women, all the products we offer can be used by anyone needing first aid supplies, braces or supports! All of our braces/supports are ergonomically designed to ensure maximum function and comfort and so are perfect for anyone!\r\n\r\n</div>\r\n<h1>What On Earth is Kinesh...Kinelo...The Brightly Coloured Tape I See Athletes Wear?!</h1>\r\n<div class=\"accordion-inner\">\r\n\r\nKinesiology tape was developed in the 1970s by Japanese chiropractor Dr Kase. The tape promotes movement of blood and fluid around a muscle by gentle lifting the skin, therefore leading to increased healing times. Used correctly Kinesiology tape can aid in the following\r\n\r\nâ Reduction in swelling\r\n\r\nâ Improved posture\r\n\r\nâ Increased healing times\r\n\r\nâ Increased sporting performance\r\n\r\nSee our <a href=\"https://firstaid4sport.co.uk/product/mueller-kinesiology-tape-5cm-x-5m/\">Kinesiology Tape here</a>\r\n<h1>What About Using Tape</h1>\r\n<div class=\"accordion-inner\">\r\n\r\nTape is a very technical product and you should be trained to use it.\r\n\r\n</div>\r\n</div>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["4c3835a8-30b0-489a-892b-02ed2866e152"],"id":199547776,"name":"FAQ","uuid":"11f2a428-852a-4a98-9dfb-2a8eabfec7fb","primary_category":{"_uid":"4d785cea-2021-4b55-b628-382676330d86","component":"BlogCategory","parent_category":"81b99e34-8c72-498f-9511-d74fdaa31c13","id":199003243,"name":"Firstaid4sport","uuid":"4c3835a8-30b0-489a-892b-02ed2866e152"}},"a-perfect-fit":{"_uid":"783772ff-1e61-4068-b896-fffaeb579c14","body":[{"_uid":"b784d78b-87c9-49e9-a879-9f2a1fa9cc93","text":{"plugin":"wysiwyg-tinymce","content":"<p>Why would you need a fitting centre? A knee injury could spell the end of your skiing holidays, but if you manage an ACL tear effectively, you can continue to enjoy the snow for years to come. The right brace can help to get you back on the slopes, and back to your best, all whilst keeping your injury well-supported. We recommend the <a href=\"https://firstaid4sport.co.uk/product/donjoy-armor-with-fourcepoint-knee-brace/\">Donjoy Armor Knee Brace</a>. It has a lightweight, aircraft grade aluminium frame, which curves neatly around the calf and thigh. This design distributes your weight away from your ACL, yet still allows you an almost normal range of motion, without excessive restriction. Designed to fit whilst using skiing equipment, it is the knee brace of choice for many professional Winter Sport athletes.It is important to us to demonstrate the benefits of the Donjoy Armor Knee Brace, so that you can be assured that your ACL injury is in the best of hands. The brace is available in a wide range of sizes, from X Small to XXX Large. If you are interested in assistance for fitting the Donjoy Armor Knee Brace, please do not hesitate to give us a call,&nbsp;we would be happy to help you get back to skiing.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["b142c354-dbc3-4352-8d25-45879143ec83","89e92009-346f-4593-a032-46d214abc85d"],"id":199547775,"name":"A Perfect Fit","uuid":"a9639d7d-1f5b-4fea-9b42-81f2f5d87139","primary_category":{"_uid":"63f4f018-d722-4d86-977c-60615b283e07","component":"BlogCategory","parent_category":"89e92009-346f-4593-a032-46d214abc85d","id":199007642,"name":"Snow Sports","uuid":"b142c354-dbc3-4352-8d25-45879143ec83"}},"the-importance-of-footcare-in-sport":{"_uid":"1020282a-3bb5-497c-8e7c-b970271a817a","body":[{"_uid":"f9cd80ee-0132-43cc-b72f-eacbf559dd39","text":{"plugin":"wysiwyg-tinymce","content":"<a href=\"https://firstaid4sport.co.uk/product-category/footcare/\">Footcare</a> is an important issue within sportâ your feet support you, so it is vital that you also support them. We have a wide variety of products available to ensure that your feet remain healthy and that you can continue training, playing and making progress. An issue with your feet can have wide-ranging consequences for the rest of your body: your posture, joints and balance are all dependent on a healthy base. In case of issues, however, we can supply a range of products to support your feet and keep you at your active best.\r\n\r\n<a href=\"https://firstaid4sport.co.uk/product-category/footcare/insoles/\">Insoles</a> and shoe inserts can be placed into your shoes to support weaknesses and absorb shock. We supply a variety of specialised
62shapes and forms to fit the curves of your foot, particularly your arches and heels. Larger ankle and arch braces are also available, as well as cold compress ankle wraps to aid pain relief and lessen swelling from injuries.\r\n\r\nTo cushion and relieve a variety of foot complaints, <a href=\"https://firstaid4sport.co.uk/product-category/footcare/toe-care/\">gel toe equipment</a>, such as spreaders, tubes, crests and separators, can be vital. Your toes provide balance whilst you move and bear most of the weight of your body; it is crucial to your athletic performance to protect them.\r\n\r\nFurthermore, we supply a variety of lubricants, including petroleum jelly, to reduce friction and prevent blisters. If you have already developed a blister, an array of sizes and shapes of blister plasters are available, to protect your healing skin and ensure that pain does not slow you down. We also supply a complete runnerâs <a href=\"https://firstaid4sport.co.uk/product-category/footcare/blister-care/\">blister kit</a>, to cover all blister-related incidents.\r\n\r\nAbove all, it is important to listen to your body. If you sustain persistent damage to your feet, you should seek an expert medical opinion, but for temporary wear and tear our range of footcare products can help to keep you moving.\r\n<h3><a href=\"https://firstaid4sport.co.uk/product-category/footcare/\">See all Footcare</a></h3>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["8fbcb3ee-704b-4ef7-a7b9-5983347826fd","387f3762-2c34-4f37-a840-9b9135629185"],"id":199547774,"name":"The importance of footcare in sport","uuid":"17c1dd0a-b2c5-4a1c-b83e-c746ae3d4cd1","primary_category":{"_uid":"496e071d-d144-471a-85d5-3d2dc0720f59","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003202,"name":"Foot and Toe Injuries","uuid":"8fbcb3ee-704b-4ef7-a7b9-5983347826fd"}},"first-aid-kit-maintenance-checklist":{"_uid":"bddd15a7-cac3-42a6-abe4-8c83e29bf7fb","body":[{"_uid":"2a641616-7864-489b-9707-480eb6f36dcd","text":{"plugin":"wysiwyg-tinymce","content":"<p><strong>A first aid kit is something you never want to need, but when you do need it is very important that all your first aid content is sterile, in date and undamaged.</strong></p>\n<p>Out of date sterile goods can cause infection, water bottles can harbor mold and bacteria, and fragile items can become damaged in storage. Here is our checklist for ensuring your first aid kit is in tip-top condition so you can count on it when you need it.</p>\n<p>All of the components to our kits are sold separately, so anything you need to replace you can get <a href=\"https://www.firstaid4sport.co.uk/First-Aid-Consumables\">here.</a></p>\n<p><span style=\"text-decoration: underline;\"><strong>Clean your water bottles</strong></span></p>\n<p><a href=\"https://firstaid4sport.co.uk/product-category/accessories/water-bottles/\">Water bottles</a> can become the perfect environment for mould and bacteria, especially if they have been stored without use for a long time. Clean&nbsp;your water bottles regularly with washing up liquid and water or use an antiseptic or bactericidal solution (such as Milton or Barbircide), to ensure they are not harbouring any nasty surprises.</p>\n<p><span style=\"text-decoration: underline;\"><strong>Check the use-by date</strong></span></p>\n<p>All sterile items such as plasters, bandages and dressings will have a use-by date, after this date the sterility of the dressing can&rsquo;t be guaranteed which is a big problem if you ever have a cut or graze on the pitch which needs dressing. We don&rsquo;t need to tell you that an infected wound can turn a small, trivial cut into a serious medical issue.</p>\n<p>Check the dates, but also check for damage. Damage to the packaging of sterile items means that they are no longer sterile and should be thrown in the bin.</p>\n<p><span style=\"text-decoration: underline;\"><strong>Are your instant ice packs ready to use?<img class=\"size-medium wp-image-3737 alignright\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/instant-ice-pack-p237-1657_medium-250x250.jpg\" alt=\"\" /></strong></span></p>\n<p><a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy/Instant-Ice-Packs\">Instant ice packs</a> are pretty fragile. If they are not stored properly then it is not uncommon for the bubble of liquid within them to burst and activate the ice bag.</p>\n<p>Squeeze the bag gently to check that the bubble of liquid inside is still intact and shake the bag slightly to make sure the solid crystals have not clumped together and hardened.</p>\n<p><span style=\"text-decoration: underline;\"><strong>Is there any damage to your first aid kit bag?</strong></span></p>\n<p>Our <a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/empty-bags/\">first aid kit bags</a> are pretty robust and will take a hammering, but they are not indestructible.</p>\n<p>The first aid kit bag protects your first aid equipment from damp, damage and the weather so make sure there are no rips or splits in the bag. Also, bags stored in a damp shed&nbsp;all summer can gather mould or get nibbled by rodents so check carefully for any signs of damage.</p>\n<p><span style=\"text-decoration: underline;\"><strong>Check your tape</strong></span></p>\n<p>If your sports <a href=\"https://firstaid4sport.co.uk/product-category/tape/\">tape</a> is not stored correctly it can lose its stickiness and tensile strength making it useless on the field when you need it. Check your tape by tearing a strip, pulling each end to check its elasticity or tensile strength, and applying&nbsp;a small section to your forearm to ensure it is still sticky.</p>\n<p><span style=\"text-decoration: underline;\"><strong>Is your kit bag organised?</strong></span></p>\n<p>When you have players rifling through your kit bag to get the tape they need every week, your kit c
62an easily get disorganised.</p>\n<p>Now is the perfect time to reorganise your stock, refill what you need, and ensure that all the emergency items are accessible in an instant. It is also a good time to get to know what your players need individually so that you always it to hand.</p>\n<h2>First Aid Kit Essential Items</h2>\n<p>Here is a checklist of absolute essential items that should always be in your first aid kit bag.&nbsp;</p>\n<ul>\n<li>Non-woven Triangular Bandage</li>\n<li>Non-woven swabs</li>\n<li>Waterproof plasters</li>\n<li>Skin closures</li>\n<li>Hand tearable tape</li>\n<li>Double-sided non/low-adherent dressings 10cm x 10cm</li>\n<li>Medium sterile dressings 12cm x 12cm</li>\n<li>No. 16 Eyepad dressing</li>\n<li>Alcohol free cleansing wipes</li>\n<li>Resuscitation face shield</li>\n<li>Blunt/Blunt scissors</li>\n<li>Nitrile Gloves</li>\n<li>Self-seal disposable bags</li>\n<li>Big plasters 7.5cm x 10cm</li>\n<li>Instant Ice Packs</li>\n</ul>\n<!-- wp:paragraph -->\n<h2><a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/\">See all First Aid Kits</a></h2>\n<ul>\n<li><a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/sports-first-aid-kits/\">Sports First Aid Kits</a></li>\n<li><a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/football-first-aid-kits/\">Football First Aid Kits</a></li>\n<li><a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/rugby-first-aid-kits/\">Rugby First Aid Kits</a></li>\n<li><a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/netball-first-aid-kits/\">Netball First Aid Kits</a></li>\n<li><a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/cricket-first-aid-kits/\">Cricket First Aid Kits</a></li>\n<li><a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/hockey-first-aid-kits/\">Hockey First Aid Kits</a></li>\n<li><a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/boxing-first-aid-kits/\">Boxing First Aid Kits</a></li>\n</ul>\n<!-- /wp:paragraph -->"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["09fbba41-987c-4111-9718-4ecbabd72a13","6672399f-2e00-4a80-aced-d4f128d8a302","1be94f55-e8c0-46fa-905f-756fe4b347ad"],"id":199547773,"name":"First Aid Kit Maintenance Checklist","uuid":"7a7038a5-d7cb-4fbb-ad55-23ee1e2b627f","primary_category":{"_uid":"7a4dea4c-4a35-450a-b582-727bc53b6821","component":"BlogCategory","parent_category":"1be94f55-e8c0-46fa-905f-756fe4b347ad","id":199007004,"name":"First Aid Kits","uuid":"09fbba41-987c-4111-9718-4ecbabd72a13"}},"sports-injuries-and-preventions":{"_uid":"b0d48c88-799b-4fee-badb-02e3fbc11098","body":[{"_uid":"4a833e52-fe18-4ada-8173-8bd2901efc2c","text":{"plugin":"wysiwyg-tinymce","content":"<p>A sports injury is always bad news since it means time away from sport, training and not only causes physical pain but can lead to drops in fitness levels. It&rsquo;s important not to rush back from an injury since inadequate healing can lead to additional damage and steps need to be taken on return to sport to ensure that old injuries don&rsquo;t rear their heads again. Injured players should seek professional advice from specialists in the sports field to ensure they have a full programme in place that builds up strength and promotes healing for the injured area, which should also include a gradual return to play. These specialists will also advice on future prevention and what specific supp
62orts, tapes and ongoing rehabilitation exercises will be required. While it is frustrating for players, coaches and the wider team for injuries to occur, ensuring full preparation to deal with injuries while playing is the first step to preventing more serious issues. The usual advice about thorough warm ups, training, the use of rest days and so on goes with the territory, but players must also listen to their bodies. There is a difference between &lsquo;good muscle ache&rsquo; from working hard and the pain caused by damage! And if ever in doubt, players should consult an expert. Using our knowledge of the game and understanding of sports injuries we have developed sports first aid kits specifically designed for sports such as&nbsp;<a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/football-first-aid-kits/\">Football First Aid Kits</a>&nbsp;and&nbsp;<a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/rugby-first-aid-kits/\">Rugby First aid Kits</a>&nbsp;with the first aid products needed to keep you on the pitch. We also manufacture Sports Taping and Strapping along with supports and braces to treat or prevent sports injuries, in addition to our own&nbsp;<a href=\"https://firstaid4sport.co.uk/product-category/tape/zinc-oxide-tape/\">Zinc Oxide Tape</a>&nbsp;and&nbsp;<a href=\"https://firstaid4sport.co.uk/product-category/tape/elastic-adhesive-bandage/\">Elastic Adhesive Bandage (EAB)</a>&nbsp;and have a large range of other tapes and strapping like&nbsp;<a href=\"https://firstaid4sport.co.uk/product-category/tape/kinesiology-tape/\">Kinesiology Tape</a>,&nbsp;<a href=\"https://firstaid4sport.co.uk/product-category/tape/tear-light-eab/\">Tear Lite Tape</a>,&nbsp;<a href=\"https://firstaid4sport.co.uk/product-category/tape/sock-tape/\">PVC Insulation Sock Tape</a>&nbsp;and&nbsp;<a href=\"https://www.firstaid4sport.co.uk/Taping-Strapping/Underwrap-Pre-Wrap\">Underwrap.</a></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["18bf2503-5cd1-4442-b5ca-b624d2332523","b8972bdb-20fd-47bf-9241-984999c0012d"],"id":199547772,"name":"Sports injuries and preventions","uuid":"a09da7fc-4e9d-4a72-9ff7-725139cc5f99","primary_category":{"_uid":"69262a89-113c-4043-93d8-dfabfe0a4cdd","component":"BlogCategory","id":199001207,"name":"Health and Wellbeing","uuid":"18bf2503-5cd1-4442-b5ca-b624d2332523"}},"ligament-tendon-injuries-explained":{"_uid":"f8b89331-846b-49ef-97ef-16f9b32feb7a","body":[{"_uid":"22f20b80-b15c-4746-b899-e818b36371b6","text":{"plugin":"wysiwyg-tinymce","content":"<p><strong>The two injuries are very alike, and this is what causes a confusing overlap between the two. A simple way to destining between the two is that a tendon attaches a muscle to bone whereas a ligament attaches bone to bone. &nbsp;</strong> However, both injuries have similar symptoms, and this is what causes most people problems when trying to distinguish between the two. Another reason these two injuries get mixed up is that both ligaments and tendons are made up of connective tissue called collagen fibres. However, how this collagen is formed together is very different in each. In a tendon the fibres are parallel, allowing for more elasticity which if you think about the way muscles work and the amount of movement involved, this makes them more suited to connecting the muscle to the bone. The fibres in ligaments however crisscross to keep the ligament stable and ultimately to support, stabilise and strengthen the bone joints. So, in order to understand these injuries better and learn how to treat them you need a better understanding of the injuries. <strong><u>Ligament Injuries</u></strong> Although ligaments are strong and rigid by nature, sudden forces and strains can cause tears and ruptures, this damage occurs when the fibres are torn. Because of the lack of blood supply to the tissue, sometimes tears become permanent which can end in their removal. Also, if a ligament is stretched past a certain point, it can result in the ligament never returning to its original state. An Anterior Cruciate Ligament (ACL) tear is the most common sport-related injury to the ligament, learn all you need to know about <a href=\"https://firstaid4sport.co.uk/anterior-cruciate-ligament-acl-tear-guide/\">ACL tears in our guide.</a> Ligament injuries can be treated through the use of a <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/knee-supports-and-knee-braces/\">knee brace or support</a>, however depending on the severity of the injury and the if you planned activity has potential to place a high amount of stress on the knee then a <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/knee-supports-and-knee-braces/?product_cat=knee-supports-and-knee-braces&amp;pa_feature=high-support\">high supporting knee brace</a> such as the <a href=\"https://firstaid4sport.co.uk/product/donjoy-armor-with-fourcepoint-knee-brace/\">Donjoy Armor with Fourcepoint</a>. <strong><u>Tendon Injuries</u></strong> Similarly, to ligaments, if over strained tendons can become damaged and even snap. A partially torn tendon will cause swelling and discomfort but can be healed over time, whereas a clean break will cause a complete loss of movement and potentially permanent damage. A common tendon injury which athletes suffer is damage to the Achilles tendon, which connects the heel to the muscle in your lower leg. This injury will be caused by over strain or improper footwear.<img class=\"size-medium wp-image-3398 alignright\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/achilles-2-1-250x329.jpg\" alt=\"\" /> Achilles tendon can best be prevented by sufficiently warming up before any vigorous activity additionally wearing supports designed specifically for the area will aid prevention. Tendonitis is another common injury which sees inflammation and swelling of the tendon causing pain and stiffness and will be caused through over straining of the tendon. The best treatment for an injured tendon would be to initially use an <a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy/Instant-Ice-Packs\">ice pack</a> to reduce the swelling, whilst keeping the injured area elevated. Any serious damage or tears may require a splint in order to aid the haling process alongside using <a href=\"https://firstaid4sport.co.uk/product-category/tape/\">taping and strapping</a> to help stabilise the area. In order to prevent damage to tendons,&nbsp;<a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/\">supports and braces</a>&nbsp;can be used in order to give support to a vulnerable area as well as offering relief from an ongoing injury. <strong><u>Distinguishing Between Ligament &amp; Tendon Injuries</u></strong> It can be very difficult to distinguish between a ligament and a tendon injury, a way to get a definite answer would be to seek medical advice by visiting your doctor, who may offer you an X-ray. A key thing to remember is to not leave any injury untreated to prevent further damage, this can be done through a range of product such as a <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/\">supports and braces</a>,&nbsp;<a href=\"https://firstaid4sport.co.uk/product-category/tape/\">taping and strapping</a>&nbsp;and&nbsp;<a href=\"https://firstaid4sport.co.uk/product-category/hot-and-cold-therapy/\">cold therapy treatments.&nbsp;</a> Additionally, re-evaluating your warm-up and cool-down techniques and potentially working with a physiotherapist during rehabilitation are both methods to prevent a recurrence of the injury.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302","18bf2503-5cd1-4442-b5ca-b624d2332523","387f3762-2c34-4f37-a840-9b9135629185","643780f0-9081-481f-9370-7406d7901553","1be94f55-e8c0-46fa-905f-756fe4b347ad"],"id":199547771,"name":"Ligaments and Tendon Injuries Explained","uuid":"89300915-7b29-4ff4-b473-999408c9b4ac","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"a-guide-to-calf-strains":{"_uid":"83ce57b6-9ad0-4143-9456-7c917a8c795a","body":[{"_uid":"db754eba-f8f5-41d6-b513-405c7606835d","text":{"plugin":"wysiwyg-tinymce","content":"<strong>A calf strain is an injury which occurs when the muscle at the back of the lower leg becomes damaged or inflamed due to excessive strain or force being placed on the calf muscle. </strong>\r\n\r\nThe most common cause of a calf strain is through overuse of the muscle, particularly in sports which involve a high amount of running and jumping. As well as this, sports which require rapid acceleration from a stationary position will be susceptible to calf strains.\r\n\r\nAlthough a calf strain is most commonly cause by overuse, it can still occur when the muscle is overstretched, usually if the warm-up exercises prior to the activity were not adequate for the activity.\r\n\r\n<strong><u>Causes</u></strong>\r\n\r\nA calf strain can be caused by several factors:\r\n\r\n- A sudden large force or pressure applied to the calf\r\n\r\n- Overuse of calf muscle in sports which contain running and jumping\r\n\r\n- Excessive acceleration from stationary or lunging\r\n\r\n- insufficient warm-up exercises\r\n\r\n&nbsp;\r\n\r\nThose affected are likely to feel aching and stiffness which will be more apparent the next morning. The calf will also begin to feel weak and will usually mean the patient will be unable to resume any activity.\r\n\r\nThe severity of a calf strain is usually graded into three grades:\r\n<ul>\r\n \t<li>Grade 1- A small tear of a few fibres occurs, and the patient suffers a minor twinge of pain in the lower leg which may not necessarily prevent them from continued activity.</li>\r\n \t<li>Grade 2- A more substantial tear occurs involving more fibres and the patient feels a sharp pain in the lower leg as well as swelling and bruising.</li>\r\n \t<li>Grade 3 â All muscle fibres tear resulting in a complete rupture of the muscle and the patient experiences intense pain, substantial swelling and bruising and a possible abnormal appearance of the calf.</li>\r\n</ul>\r\n<strong><u>Symptoms</u></strong>\r\n\r\n- Sudden pain in the calf muscle\r\n\r\n- Pain when resuming activity\r\n\r\n- Inability to bear weight on the injury\r\n\r\n- Swelling and inflammation\r\n\r\n- Aching and stiffness\r\n\r\n- Abnormal appearance of the calf\r\n\r\n&nbsp;\r\n\r\nTo begin to treat a calf strain be sure to rest the injury and avoid any activity which could cause further damage to the muscle, be sure to follow the entire RICE (rest, Ice, Compression, Elevation) method within the first 72 hours after the injury occurs.\r\n\r\n<a href=\"https://firstaid4sport.co.uk/product-category/footcare/heel-cups-and-pads/\">Heel pads</a> are recommended for those who have suffered with a calf strain as they can help stabilise and support the area whilst relieving pressure.\r\n\r\nAs well as heel pads, <a href=\"https://firstaid4sport.co.uk/product-category/tape/kinesiology-tape/\">Kinesiology Tape</a> can be used to increase recovery time through lymphatic drainage, increasing blood flow to the area and reducing pain.\r\n\r\nThe average time for a calf strain to heal is around six weeks, but your recovery time will depend on the severity of injury you sustained. Â As a minor injury may take several days, whereas a serious injury could take months.\r\n\r\n<strong><u>Treatment</u></strong>\r\n\r\n- RICE method\r\n\r\n- Anti-inflammatory medication\r\n\r\n- Heel pads\r\n\r\n- Physiotherapy\r\n\r\nBe sure to shop our range of <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/shin-and-calf-supports/\">calf supports</a>, <a href=\"https://firstaid4sport.co.uk/product-category/tape/kinesiology-tape/\">kinesiology tape</a> and <a href=\"https://firstaid4sport.co.uk/product-category/footcare/heel-cups-and-pads/\">heel pads</a>."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302","18bf2503-5cd1-4442-b5ca-b624d2332523","387f3762-2c34-4f37-a840-9b9135629185","643780f0-9081-481f-9370-7406d7901553","81b99e34-8c72-498f-9511-d74fdaa31c13","1be94f55-e8c0-46fa-905f-756fe4b347ad"],"id":199547770,"name":"A Guide To Calf Strains","uuid":"e31d0ccc-3ce2-463f-82b1-f55eea30b71f","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"5-tips-for-cycling-this-winter":{"_uid":"452f4a27-7192-4ba1-bc14-da2ab4de275f","body":[{"_uid":"9e4f7281-7390-4129-9ba7-e39afd61bd55","text":{"plugin":"wysiwyg-tinymce","content":"<p>&nbsp;</p>\n<ol>\n<li><strong><u> Lights</u></strong></li>\n</ol>\n<p>It is an obvious yet essential piece of equipment every rider will need when riding in the dark. Several lights are available, but LED lights are recommended. If you are biking down country lanes, the front light will not only make you visible to oncoming drivers but also illuminate your path and reveal any potholes or dangers. Your rear lights will also need to be right and clearly visible. It may al
62so be wise to carry a spare set of lights when out on a ride.</p>\n<ol start=\"2\">\n<li><strong><u> Reflective</u></strong></li>\n</ol>\n<p>Alongside lights, reflective clothing is another essential when riding at night. There is a wide range of choice of reflective clothing. The motion of pedalling when reflected may attract more attention from drivers than a reflective stripe across the back, so reflective pedals, overshoes or ankle bands may be a worthy investment. Riders may want to even add some reflective tape to their bike for extra visibility.</p>\n<ol start=\"3\">\n<li><strong><u> Plan your route</u></strong></li>\n</ol>\n<p>No matter if your training or just cycling to get some miles in, always be sure to plan your route ahead of your ride. A dark evening may be best for an intense one-hour ride, rather than a long steady three-hour ride, meaning a short loop avoiding poorly surfaced as much as possible areas may be best on a dark evening.</p>\n<ol start=\"4\">\n<li><strong><u> Ride with a group or partner</u></strong></li>\n</ol>\n<p>Riding as part of a group or alongside a partner is a safe way to approach night rides, by having more riders there are more people on sight if a medical or mechanical issue occurs.</p>\n<ol start=\"5\">\n<li><strong><u> Be prepared for mechanical issues</u></strong></li>\n</ol>\n<p>Firstly, ensure your bike is in full working order ahead of your ride, but be sure to carry enough tools to repair the most likely failures.<img class=\"size-medium wp-image-3355 alignright\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/61dVNiKLlcL._SX425_-250x250.jpg\" alt=\"\" /> Some riders will carry a spare inner tube, a multi-tool with a chain breaker and a pump. Also be sure to always take your mobile phone on any ride, allowing you to contact anyone if needed.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302","89e92009-346f-4593-a032-46d214abc85d"],"id":199547769,"name":"5 Tips for Cycling This Winter","uuid":"0dd38e59-f4f7-4371-bc83-2413aadf621f","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"a-guide-to-purchasing-your-knee-brace":{"_uid":"b9be14a4-e6b9-4855-adea-1477e669c5ea","body":[{"_uid":"dacc8a12-8014-4a87-8533-efb0b0b8b72d","text":{"plugin":"wysiwyg-tinymce","content":"<p><strong>Buying a Knee brace be it your first or a replacement is a daunting process. Knee braces come in several different shapes and sizes, as well as offering different levels of support it is difficult to be sure what brace is right for you and your injury. </strong> Therefore, here at Firsatid4sport we have produced this guide to help give you the confidence before you purchase that you are getting the correct knee brace for your needs. The three main areas to consider when looking at purchasing your knee brace are your type of injury, the level of support you need and the sizing of your knee brace.</p>\n<p><strong><u>Type of Knee Injury</u></strong> Before beginning to look for a suitable knee brace, you need to be sure of the injury you have sustained, if you are unsure of your injury you should always seek medical advice. The risk of buying a knee brace not designed for your particular injury could be that further damage is caused to the area. Having got a final diagnosis on the injury sustained to your knee, you can the begin to look for the knee brace you need. There are <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Knee-Supports-and-Knee-Braces\">several different braces</a> designed for specific injuries such as ACL braces, Arthritis braces and Post-surgery braces. Each of these braces are designed differently and have certain features and fitting which will add support and relieve pressure from specific areas of the knee.</p>\n<p><strong><u>Level of Support for your Knee &amp; Planned Activity</u></strong> The level of support which is provided is crucial. Certain injuries will require more support than others, such as a post-surgery will require a lot support to stabilise the knee but compared to a less serious injury such as patella tendonitis will require a <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/knee-supports-and-knee-braces/?product_cat=knee-supports-and-knee-braces&amp;pa_feature=low-support\">low level of support</a>, allowing flexibility of the knee without too much restriction. Alongside the amount of support the type of activity you are planning to undergo is an important consideration when buying a knee brace. For example, someone who has a mild knee injury but is looking to run still may only need a <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/knee-supports-and-knee-braces/?product_cat=knee-supports-and-knee-braces&amp;pa_feature=low-support\">knee brace</a>, to provide a low level of support allowing them to run whilst still relief of pain and pressure from the injury.</p>\n<p>However, if you require a rest period with minimal movement of the knee, a <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/knee-supports-and-knee-braces/?product_cat=knee-supports-and-knee-braces&amp;pa_feature=high-support\">higher supporting brace</a> will be required to ensure the injury is immobilised. Many people my also change between braces as the progress of the injury changes, meaning you may begin by using an ultimate support brace before decreasing the level of support as your rehabilitation begins and they return to
62sport. <strong><u>Knee Brace Sizing</u></strong> Most knee braces will have an online sizing guide but be sure to still to measure you leg or knee depending on where the brace will sit rather than hoping you&rsquo;ve ordered the correct size. Again, wearing an ill-fitting brace can again cause more damage. A brace which is too tight will place too much pressure on the injury and restrict the area causing discomfort, whereas, as a brace which is loose will not offer the support needed and may led to further damage while exercising. Be sure to check out our <a href=\"https://www.youtube.com/results?search_query=knee+brace+firstaid4sport\">video guides</a> to fitting and sizing of a several different knee braces. If when taking your measurements you are above or below the average proportions provided you can contact us either at <a href=\"mailto:[email protected]\">[email protected]</a> or alternatively call us on&nbsp;0808 169 9985. <strong><u>Purchasing</u></strong> So hopefully, you will feel more confident to purchase your knee brace. You can browse our full range of knee braces, <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/knee-supports-and-knee-braces/\">here.</a></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302","18bf2503-5cd1-4442-b5ca-b624d2332523","387f3762-2c34-4f37-a840-9b9135629185","797d34bf-9155-4751-a040-afe1693e07fc","1be94f55-e8c0-46fa-905f-756fe4b347ad","89e92009-346f-4593-a032-46d214abc85d"],"id":199547768,"name":"A Guide to Purchasing your Knee Brace","uuid":"ff1d0b9b-7ff5-42e1-971d-39e8feb80c2e","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"know-your-tape-ahead-of-the-2019-rugby-world-cup":{"_uid":"18013e33-bdb2-4001-af78-0b0708a0f9f3","body":[{"_uid":"f957d319-45d3-40d6-ab04-a1ba466a1880","text":{"plugin":"wysiwyg-tinymce","content":"<p><strong>The Rugby World Cup is less than 24 hours away and with such little time left to wait until kick-off we here at FirstAid4Sport have compiled a guide to all the taping you&rsquo;ll see take place on the field throughout the next six weeks. &nbsp;</strong> At 11:15AM (BST) tomorrow Japan take on Russia in the opening game of the 2019 Rugby world Cup meaning it&rsquo;s been four years since England hosted the Rugby World Cup and endured one of their worst tournaments to date, England kick off their campaign against Tonga on Sunday. So over the next six weeks spectators are sure to see a number of big tackles and consequently a number of injuries, so here is a guide to the four most common types of tapping in Rugby and what tapes are used.</p>\n<p>&nbsp;</p>\n<p><img class=\"alignnone size-large wp-image-3168\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/Daigram-for-Instagram-700x700.png\" alt=\"\" /></p>\n<ol>\n<li><strong> Wrist Taping with Thumb support</strong></li>\n</ol>\n<p>Firstly, throughout the World Cup you&rsquo;ll notice several players with their wrist tape continuing around their thumb for extra support, here are the three different types of tape used to enable this support. The base layer of the taping will be <a href=\"https://firstaid4sport.co.uk/product/straight-edge-elastic-adhesive-bandage/\">5cm</a> width tape, on top of this base layer you will see a layer of <a href=\"https://firstaid4sport.co.uk/product/premium-tan-zinc-oxide-tape-13-7m/\">Premium Tan Zinc Oxide</a> tape 3.8cm wide. Finally, the tape used to provide support to the players thumb will be a 2.5cm wide roll of tape.</p>\n<p>&nbsp;</p>\n<ol start=\"2\">\n<li><strong> Wrist Taping</strong></li>\n</ol>\n<p>A simple taping of the wrist is a must for most rugby players as it provides pivotal support throughout the match for a muscle which is continuously used and can even provide added warmth on colder days. A lone taping of the wrist contains
62just two components the first being <a href=\"https://firstaid4sport.co.uk/product/straight-edge-elastic-adhesive-bandage/\">5cm</a> wide tape, with a layer of <a href=\"https://firstaid4sport.co.uk/product/premium-tan-zinc-oxide-tape-13-7m/\">Premium Tan Zinc Oxide</a> tape 3.8cm wide on top, ensuring constant support for the wrist.</p>\n<p>&nbsp;</p>\n<ol start=\"3\">\n<li><strong> Leg Taping</strong></li>\n</ol>\n<p>Taping on the thigh is used to secure a <a href=\"https://firstaid4sport.co.uk/product/rugby-lifting-block/\">foam lifting block</a>, which provides an&nbsp;effective and safe way to lift and support a jumper at lineouts and kick-off. The blocks are designed to conform to the shape of your leg. So in order to securely fit your lifting block you should first secure the block with <a href=\"https://firstaid4sport.co.uk/product/straight-edge-elastic-adhesive-bandage/\">7.5cm</a> tape, after the block is secure a layer above and below the block of <a href=\"https://firstaid4sport.co.uk/product/pvc-sock-tape/\">PVC Sock</a> tape should be applied in order to stop the block from moving when used.</p>\n<p>&nbsp;</p>\n<ol start=\"4\">\n<li><strong> Head Taping</strong></li>\n</ol>\n<p>Head taping is a more traditional alternative to a scrum cap and some players prefer to use tape to protect their ears during the scrums throughout the match. Head taping is similar to wrist taping and is built of just two types of tape, the bottom layer will be being <a href=\"https://firstaid4sport.co.uk/product/straight-edge-elastic-adhesive-bandage/\">5cm</a> wide tape, with a layer of <a href=\"https://firstaid4sport.co.uk/product/premium-tan-zinc-oxide-tape-13-7m/\">Premium Tan Zinc Oxide</a> tape 3.8cm wide on top. <strong><u>What Tape should you use?</u></strong> Here at FirstAid4Sport for all taping from 5cm to 7.5cm we recommend Straight Edge EAB tape which due to its use of adhesive that will last for several hours mean your tape will last throughout the match and with application being simple, quick and effective thanks to its easy unwind with strong adhesive, we strongly recommend using <a href=\"https://firstaid4sport.co.uk/product/straight-edge-elastic-adhesive-bandage/\">Straight Edge EAB.</a> As well as Straight Edge EAB, to enhance you taping to its full potential here at FirstAid4Sport we recommend using <a href=\"https://firstaid4sport.co.uk/product/premium-tan-zinc-oxide-tape-13-7m/\">Premium Tan Zinc Oxide</a> tape which is coated in Rayon, a man-made fibre that is stronger than standard cotton zinc tapes. Being Rayon coated give the tape more abilities than a standard zinc oxide tape, its tensile strength increases its resistance to water and sweat as well as reducing its friction between the tape and clothing. Finally, to ensure your ready to go you&rsquo;ll need <a href=\"https://firstaid4sport.co.uk/product/pvc-sock-tape/\">PVC Sock</a> tape a strong, hard wearing adhesive tape which is available in a number of colours meaning you can secure your lifting block as well as add more of your team colours to your kit.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302","81b99e34-8c72-498f-9511-d74fdaa31c13","89e92009-346f-4593-a032-46d214abc85d"],"id":199547766,"name":"Know your tape ahead of the 2019 Rugby World Cup","uuid":"97b3b232-dc28-4a66-a7fa-ad58a887a2a6","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"firstaid4sport-welcomes-cardiff-met-wfc-to-the-family":{"_uid":"12231866-0320-4988-9b10-ab407c05531b","body":[{"_uid":"620c7467-2310-4a82-a0da-ae4535161015","text":{"plugin":"wysiwyg-tinymce","content":"<h2><strong>Ahead of the UEFA Womenâs Champions League Firstaid4sport are proud to announce our new partnership with Cardiff Met Womenâs Football Club.</strong></h2>\r\n<img class=\"size-large wp-image-3136 aligncenter\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/Partnership-Logo-1-700x260.png\" alt=\"\" />\r\n\r\nCardiff Met WFC are synonymous with excellence in Women's Football. Both the 1st and 2nd team have made some considerable achievements in BUCS, the Welsh National Premier League and Welsh Women's Challenge Cup competition over the past decade. Now with qualification to the UEFA Champions League it really is an exciting time to become a part of their team.\r\n\r\nMichael Davison, Director at Firstaid4sport said âWe will be working closely with Chelsie Mason, the teams Sports Therapist, to ensure that the whole squad have access to the highest quality Medical and First Aid provisions. The rise of womenâs sport especially football, in 2019 is hugely exciting for us and we want to make it a priority that Womenâs football is on an even level for injury treatment and recovery as the Menâs game.â\r\n\r\nChelsie-Jane Mason, Cardiff Met WFC Sports Therapist said âMyself and Cardiff Met WFC are thrilled for our new two year association with Firstaid4sport. Firstaid4sport are one of the outstanding Medical and First Aid providers in the UK, and having their help in front of the UEFA Womenâs Champions League in August and going into the following 19/20 season promises that we can be certain we will have only the best quality equipment we need to see us through.â\r\n\r\nTeam Manager Kerry Harris said \"Ahead of this yearâs UWCL qualifying tournament we have partnered with FirstAid4Sport. We are excited to be working with this sponsor who provide a first class service and products to help in providing our players the sports therapy support they need.\""},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["
6267c7ad47-e8d1-4c7f-bf5b-f21237eabbe4"],"id":199547765,"name":"Firstaid4sport welcomes Cardiff Met WFC to the family!","uuid":"9549d08b-7027-42ce-b237-d5f214145bc5","primary_category":{"_uid":"8c03d7f6-3f18-4530-89c8-582454fd57b3","component":"BlogCategory","id":199026554,"name":"Uncategorized","uuid":"67c7ad47-e8d1-4c7f-bf5b-f21237eabbe4"}},"england-dodgeball-welcomes-firstaid4sport-as-a-new-partner":{"_uid":"12a220e0-277a-418b-ba11-86a3baad6d13","body":[{"_uid":"e6fa22d7-b52c-49ba-b25e-56f053767481","text":{"plugin":"wysiwyg-tinymce","content":"<h2 style=\"text-align: center;\">Ahead of this years European Championships, England Dodgeball have joined forces with leading first aid supplier Firstaid4sport - to take first aid provision in dodgeball to the next level.</h2>\n<p><img class=\"size-large wp-image-3125 aligncenter\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/Copy-of-Partnership-Agreement-L.E.A.D-IT-Services-2-700x389.png\" alt=\"\" /> The Lincoln based company will work with specialist England staff to create a dodgeball specific first aid kit, which will be available across the UK in the near future. Firstaid4sport have also been supporting senior players by providing protective accessories. The company was founded in 2008 by husband and wife, Michael and Gemma Davision. They offer first aid provisions to a wide range of sports, becoming well known around the country for their bright orange branding, which is easily visible at the side of the sports pitch. This partnership will support Firstaid4sport's ambitious growth plans by generating awareness amongst UK dodgeball teams via England Lions social media platforms. Michael Davison, Director at Firstaid4sport said \"Dodgeball is one of the fastest growing sports in the country and abroad. We are really looking forward to working with the England Lions over the 2019/20 season, with their medical and first aid requirements which are vital in such a fast paced sport. We would like to wish the England Lions the most successful tournament. Johnathan Rudland, England Dodgeball Manager said \" We are really thankful to Firstaid4sport coming on board officially with our journey, having already heavily supported the squad in previous tournaments. Not only will players benefit off the court with high quality first aid supplies for our specialist staff to access, but the they will also benefit on the court which makes an exciting partnership for England Dodgeball and Firstaid4sport.</p>\n<p>&nbsp;</p>\n<h6><em>Copyright 2019 England Lions Dodgeball. Permissions to use quotations from this articel is granted subject to appropriate credit being given to www.englanddodgeball.com as the source.&nbsp;</em></h6>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["67c7ad47-e8d1-4c7f-bf5b-f21237eabbe4"],"id":199547728,"name":"England Dodgeball welcomes Firstaid4sport as a new partner","uuid":"b333018e-68d7-41b2-b23f-beefb543a2ac","primary_category":{"_uid":"8c03d7f6-3f18-4530-89c8-582454fd57b3","component":"BlogCategory","id":199026554,"name":"Uncategorized","uuid":"67c7ad47-e8d1-4c7f-bf5b-f21237eabbe4"}},"how-to-treat-shin-splints":{"_uid":"ae2361e8-4d19-47f0-b8c4-e519490ee114","body":[{"_uid":"4e84e0c0-12d2-47ca-bfc9-5121119ed631","text":{"plugin":"wysiwyg-tinymce","content":"<p><img class=\"size-full wp-image-3116 aligncenter\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/0-1-1.jpg\" alt=\"\" /> Shin splints, medically known as Medial Tibial Stress Syndrome (MTSS) if bone related and Exertional Compartment Syndrome (ECS) if muscle related is a common injury in runners, the causes are widely debated however studies suggest a combination of methods to help treat and prevent this injury. Bone related shin pain is far more common than muscular shin pain and is the result of three variables; body mechanics, extent of activity and bone density. Body mechanics refers to your foot type, foot strike and stride, and body composition all of which can be manipulated to alleviate the chance of shin splints occurring. For muscle related shin pain, the best method to ease pain, encourage healing and prevent further injury is foam rolling, run your shins and calves over a foam roller to loosen the fascia, in addition using arch supports can also help alleviate stress on the affected muscles. Always refer to your GP for proper diagnosis, and ensure you follow the <a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy\">R.I.C.E method of rest, ice, compression and elevation</a> in the initial onset of pain. You may also need to consider other methods of training to reduce the impact stress on your shins, such as swimming. When training, footwear is extremely important, and worth investing in. Many sport shoe retailers now provide gait analysis which is a fantastic tool in determining your foot type and sourcing the right footwear individually suited to your needs, it may al
62so be worth considering footwear that limits pronation, along with additional <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Ankle-Supports-and-Ankle-Braces/Mueller-Plantar-Fasciitis-Arch-Support\">arch supports</a>. Several studies have also found that Shock Absorbing Insoles along with suitable calf stretching has a significant impact on the rehabilitation and prevention of shin splints (Loudon &amp; Dolphino, 2010, Craig, 2008, Patel, Roth &amp; Kapil, 2011). In addition, various brands such as Mueller Sports Medicine have designed supports and braces to apply <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/shin-and-calf-supports/\">compression to the shin</a> area for added support during training. Yoga is a fantastic way to train and strengthen your hips and core which will improve foot strike and body mechanics, as well as improving the range of motion around all joints (Woodyard, 2011, Tekur et al. 2008, Tracy &amp; Hart, 2013). Nutrition plays a large part in our lives and as an athlete be it professional or recreational, fuelling your body correctly for sport is essential, and for bone related injuries calcium and vitamin D intake is crucial in healing and prevention of injury (Patel, Roth &amp; Kapil, 2011). There is not a single preventative method that works alone in preventing shin splints from occurring however using a combination of methods advised in this article will significantly reduce the likeliness of shin splints, keeping you in full training and off the sidelines.</p>\n<h3>References</h3>\n<p>Brian L. Tracy &amp; Cady E.F. Hart, Bikram Yoga Training and Physical Fitness in Healthy Young Adults. The Journal of Strength &amp; Conditioning Research, 2013; 27 (3) 822 &ndash; 830 Catherine Woodyard, Exploring the Therapeutic Effect of Yoga and Its Ability to Increase Quality of Life. International Journal of Yoga, 2011; 4 (2) 49 &ndash; 54 Debbie I. Craig, Medial Tibial Stress Syndrome: Evidence-Based Prevention. Journal of Athletic Training, 2008; 43 (3) 316 &ndash; 318 Deepak S. Patel, Matt Roth &amp; Neha Kapil, Stress Fractures: Diagnosis, Treatment, and Prevention. American Family Physician Journal, 2011; 83 (1) 39 &ndash; 46 Janice K. Loudon &amp; Martin R. Dolphino, Use of Foot Orthoses and Calf Stretching for Individuals with Medial Tibial Stress Syndrome. Foot Ankle Specialist, 2010; 3 (1) 15 &ndash; 20 Padmini Tekur, Chametcha Singphow, Hongasandra Ramarao Nagendra, Nagarathna Raghuram, Effect of Short-Term Intensive Yoga Program on Pain, Functional Disability and Spinal Flexibility in Chronic Low Back Pain: A Randomized Control Study. The Journal of Alternative and Complementary Medicine, 2008; 14 (6) &nbsp; <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/shin-and-calf-supports/\">See Shin Supports</a> &nbsp;</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","643780f0-9081-481f-9370-7406d7901553"],"id":199547663,"name":"How to Treat Shin Splints","uuid":"ae891ad5-53bc-4db7-aa69-717f6bb8020f","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"club-accounts-why-who-and-how":{"_uid":"b882ff19-2614-463a-be46-900a0df03ddf","body":[{"_uid":"b0088da7-5b8b-447e-99bc-b57f65475d00","text":{"plugin":"wysiwyg-tinymce","content":"<p>If there is one thing we know at Firstaid4sport (apart from First Aid of course), it&rsquo;s Clubs! We understand their sport, their team and of course their requirements in relation to First Aid and Medical Equipment. Yes, every sport may be different, but the fundamentals are the same;&nbsp;<strong>Safety comes first, always.</strong> <img class=\"alignnone size-large wp-image-3032\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/0-700x175.jpg\" alt=\"\" />One of our first products was the sports specific&nbsp;<a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/sports-first-aid-kits/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">First Aid kit</a>, which have now grown to cover over 8 sports, and we include our large range of<a href=\"https://firstaid4sport.co.uk/product-category/tape/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">&nbsp;taping and strapping</a>. These are the basics for every team and club no matter what size or level. Very quickly we began to build relationships with clubs from every sport all over the country, making us realise that we could in fact do a more for these Clubs. With budgets differing between Club to Club we did not want any of our club
62customers to feel that they could not access the same products as the clubs at the highest level, their safety should not be compromised because of price! So, we developed our&nbsp;<a href=\"https://www.firstaid4sport.co.uk/page/open-a-club-account\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Club Accounts</a>&nbsp;and Club Price List.&nbsp;<strong>One level of pricing no matter your budget, size or level.</strong></p>\n<div class=\"slate-resizable-image-embed slate-image-embed__resize-full-width\">&nbsp;</div>\n<p><strong>Anyone can apply for an account with us, if you represent a club or team</strong>. Opening a&nbsp;<a href=\"https://www.firstaid4sport.co.uk/page/open-a-club-account\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">club account</a>&nbsp;with Firstaid4sport has never been easier, you can apply for one on our website or you can request an application form by calling or email the office. Once approved you can access our Club Account price list and start making savings immediately with your first order. Ordering is simple you can call, email or like many of our customers place your order through your own Club online account which will show your preferential prices with no need to work out discounts; anytime, day or night and with no minimum order value! Your online account will keep all your previous order so you can add item quickly and Credit Agreements are also available upon request and application. We know our&nbsp;<a href=\"https://www.firstaid4sport.co.uk/page/open-a-club-account\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Club Accounts</a>&nbsp;work because our Club&rsquo;s love them. An account brings them peace for mind that they can order and their delivery with be with you the following day with the Club Next Day Delivery. For more information on our Club Accounts please email [email protected]</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["4c3835a8-30b0-489a-892b-02ed2866e152","81b99e34-8c72-498f-9511-d74fdaa31c13"],"id":199547661,"name":"Club Accounts: Why, who and how?","uuid":"9595c222-a2d4-4c31-9846-68827f8ed103","primary_category":{"_uid":"4d785cea-2021-4b55-b628-382676330d86","component":"BlogCategory","parent_category":"81b99e34-8c72-498f-9511-d74fdaa31c13","id":199003243,"name":"Firstaid4sport","uuid":"4c3835a8-30b0-489a-892b-02ed2866e152"}},"who-we-are-our-beliefs-and-ethos":{"_uid":"4863d384-0ccd-4306-be75-0fd3bfd4e980","body":[{"_uid":"
624bee44cd-9e16-4082-bf6a-0119edb85607","text":{"plugin":"wysiwyg-tinymce","content":"<p>The concept of Firstaid4sport was born after our Director Gemma was playing in a hockey match where a player was injured, and they were unable to find the first aid kit as it was hidden among the team&rsquo;s black kits bags. Once it was found Gemma realised that the contents of the kit were no good for the injury or in fact hockey its self. A bright orange bag and a hockey specific first aid kit later and here we are 12 years on.</p>\n<p>As our name suggests we supply sports first aid kits, sports tape and supports to treat and help prevent sports injuries. Our ranges cover almost every type of sport played across the country and if we haven&rsquo;t got a specific kit for your sport, we have excellent knowledge so we can give you our customer one to one advice to find the correct products for your club or injury. We enable our customers to continue with their sport or improve their recovery time. There will always be a need for first aid kits tailored to a sport to prevent and treat injuries at the pitch side allowing for faster recovery. Our two main ethos at Firstaid4sport are, customer service and grassroots sport.</p>\n<p>Customer service is central to our philosophy and are not afraid to say we excel at it. We are proud of our ability to ensure the customer, whether that be an individual or a club, is well informed from initial contact, to delivery and aftercare. We offer Club Accounts and make buying simple and have a dedicated team that will get to know your club and its specific requirements. We love to support Grassroots sports and believe that clubs of any size, background or level should have access to the same products as the elite clubs. After all safety in sport is paramount no matter who you are.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["09fbba41-987c-4111-9718-4ecbabd72a13","81b99e34-8c72-498f-9511-d74fdaa31c13","1be94f55-e8c0-46fa-905f-756fe4b347ad","89e92009-346f-4593-a032-46d214abc85d"],"id":199547660,"name":"Who we are, our beliefs and ethos.","uuid":"87691305-b752-4e35-872e-42a3a499c5c0","primary_category":{"_uid":"7a4dea4c-4a35-450a-b582-727bc53b6821","component":"BlogCategory","parent_category":"1be94f55-e8c0-46fa-905f-756fe4b347ad","id":199007004,"name":"First Aid Kits","uuid":"09fbba41-987c-4111-9718-4ecbabd72a13"}},"what-do-i-need-in-a-first-aid-kit":{"_uid":"e63f46d0-ec7e-4cc2-9373-373a825a4c53","body":[{"_uid":"4279621a-0e77-422e-baa0-49ebf1655d53","text":{"plugin":"wysiwyg-tinymce","content":"<p>We all know the many health benefits of sport, but what do we do when things don&rsquo;t go to plan and injury strikes? We reach for the first aid kit! Quite often there&rsquo;s little time to think, so a well organised, easily accessible first aid kit is essential to reduce the amount of downtime and aid a speedy recovery. A common question amongst medics, coaches and sporting first aiders alike is what do I need in a first aid kit? Whether it&rsquo;s a scuff, sprain or tear, it&rsquo;s best to be prepared, plus with so many different sporting injuries that could occur, having the right equipment is vital. So with that in mind, we have put together this handy guide which is packed full of information, advice and first aid kit recommendations. Let's start with the types of first aid kits available. This may seem obvious but when we delve further, you will see how many variations there are: <a href=\"https://firstaid4sport.co.uk/product/personal-first-aid-kit/\">Personal First Aid Kits</a> - For those with little or no first aid experience who require individual basic essentials. <a href=\"https://firstaid4sport.co.uk/product/sports-first-aid-kit-essential/\">Essential First Aid Kit</a> - For those who manage a small team. None of the products included in this kit requires any formal first aid training. <a href=\"https://firstaid4sport.co.uk/product/sports-first-aid-kit-team/\">Team First Aid Kit</a> - An intermediate level kit for those with some first aid knowledge eg an HSE appointed person or those who have attended an emergency first aid course. <a href=\"https://firstaid4sport.co.uk/product/sports-first-aid-kit-advanced/\">Advanced First Aid Kit</a> - For those who have a recognised first aid qualification or medical professional who can use the equipment safely. This kit includes items that are injury specific so medical knowledge is essential. <a href=\"https://firstaid4sport.co.uk/product/pro-large-first-aid-kit/\">Pro Large First Aid Kit</a> - A professional level kit for those with recognised qualifications who look after large teams. <a href=\"https://firstaid4sport.co.uk/product/pitchside-medics-physio-bag/\">Pitchside First Aid Kit</a> - A professional level kit providing faster access to essential items for treating an injury on the field. <a href=\"https://firstaid4sport.co.uk/product/full-season-team-first-aid-and-taping-kit/\">Full Season Team First Aid Kit</a> - Take the stress out of re-stocking with this season starter kit, packed with all the essentials for professional level care.</p>\n<h2>What are first aid kit essentials?</h2>\n<p>
62So now you know what type of kits there are, let's talk what goes in them. A well stocked first aid kit should cater to the majority of common sporting injuries, therefore we have compiled a list of recommendations for you. Essential items include:</p>\n<ul>\n<li><a href=\"https://www.firstaid4sport.co.uk/First-Aid-Consumables/Gloves-Aprons\">Disposable gloves</a></li>\n<li><a href=\"https://www.firstaid4sport.co.uk/First-Aid-Consumables/Scissors-Tweezers\">Tough cut scissors</a></li>\n<li><a href=\"https://www.firstaid4sport.co.uk/First-Aid-Consumables/Wound-Care-Cleansing\">Sterile wipes</a></li>\n<li><a href=\"https://www.firstaid4sport.co.uk/First-Aid-Consumables/Dressings\">Sterile wound dressings</a></li>\n<li><a href=\"https://www.firstaid4sport.co.uk/Elastic-Adhesive-Bandages/Tear-Light-EAB\">EAB/cohesive bandage</a></li>\n<li><a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy/Instant-Ice-Packs\">Ice packs</a></li>\n<li><a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy\">Hot/cold packs</a></li>\n<li><a href=\"https://www.firstaid4sport.co.uk/First-Aid-Consumables/Eye-First-Aid\">Eyewash</a></li>\n<li><a href=\"https://www.firstaid4sport.co.uk/First-Aid-Consumables/First-Aid-Accessories/Mueller-Nasal-Plugs\">Nasal plugs/sponges</a></li>\n<li><a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy/Sprays-Rubs\">Heat/freeze spray</a></li>\n<li><a href=\"https://www.firstaid4sport.co.uk/First-Aid-Consumables/Bandages\">Triangular bandage</a></li>\n<li><a href=\"https://www.firstaid4sport.co.uk/First-Aid-Consumables/Foil-Blankets\">Foil blanket</a></li>\n<li><a href=\"https://www.firstaid4sport.co.uk/Taping-Strapping\">Tape to secure dressings or tape fingers/toes</a></li>\n</ul>\n<p>Naturally, you may wish to make adjustments depending on the sport in mind. For example, a <a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/boxing-first-aid-kits/\">Boxing First Aid Kit</a> may stock more nasal sponges, eye washes and sterile wipes whereas a <a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/rugby-first-aid-kits/\">Rugby First Aid Kit</a> may stock more bandages, ice packs and tape. We also recommend the following tips for keeping your first aid kit in order so you are always prepared, whatever the circumstance:</p>\n<ul style=\"color: #333;\">\n<li>Keep the first aid kit easily accessible, but out of reach of children/untrained team members. All Firstaid4sport kits are in a bright orange bag so there&rsquo;s no chance of losing it in those busy changing rooms!</li>\n<li>Keep it well organised so you know exactly where things are when time is of the essence.</li>\n<li>Stock a realistic quantity. Overstocking results in products going out of date and being wasted, whereas understocking means you are not prepared on those all important match days.</li>\n<li>Carry out regular checks to ensure all products are in working order and in date.</li>\n<li>Replace stock when used to ensure the first aid kit is always up to date.</li>\n<li>Only stock good quality approved products, anything else may be detrimental to the injury.</li>\n</ul>\n<p>Here at Firstaid4sport, we stock a range of ready to go first aid kits including <a href=\"https://firstaid4sport.co.uk/product-category/first-aid-kits/\">sport specific</a> and size specific, so there&rsquo;s no need to shop around, we&rsquo;ve done the hard work for you. Alternatively, we stock each item individually, so you can easily build a first aid kit to suit your team, club or sport. Can&rsquo;t find what you&rsquo;
62re looking for? Or perhaps your team has grown and you need a little advice with increasing your first aid kit? Then just give our friendly customer services a call on 01522 875252 who are more than happy to help.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302"],"id":199547659,"name":"What do I need in a first aid kit?","uuid":"69199e7a-3674-46eb-a490-aa36e571037c","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"tendons-vs-ligaments":{"_uid":"6091d4ae-b2e6-4689-b36a-d25ec1827c5f","body":[{"_uid":"8f0ed3b4-cfa3-4248-9acf-a8be7a5fe5ae","text":{"plugin":"wysiwyg-tinymce","content":"<h2><span style=\"color: #000000;\"><strong>How do you know if you have damaged your ligament or your tendon?</strong></span></h2>\n<p>Well to be honest the reason there is such a confusing overlap of what is what and where, is because the two are very alike. The simplest way to put it is that tendons attach muscle to bone and ligaments attach bone to bone. Sounds simple enough right? Well, the problem most people have is distinguishing between a ligament injury and a tendon injury due to their symptoms being very alike. So in order to understand them a little better know how to treat the things, we need to delve a little deeper... Another reason these two get so mixed up is that both tendons and ligaments are made up of this connective tissue stuff called collagen fibres. However how this collagen is formed together is very different in each. In a tendon the fibres are parallel, allowing for more elasticity which if you think about the way muscles work and the amount of movement involved, this makes them more suited to connecting the muscle to the bone. The fibres in ligaments however criss-cross to keep the ligament stable and ultimately to support, stabilise and strengthen the bone joints.</p>\n<h2><span style=\"color: #000000;\">Ligament Injuries</span></h2>\n<p>Although ligaments are strong and rigid by nature, strains and sudden forces can cause them to rupture and tear which is a common sports injury. Damage is caused when the fibres become torn and the severity depends on the extent to which they have torn and the pain experienced as a result. Because of the lack of blood supply to the tissue, sometimes tears become permanent which can end in their removal. Also, if a ligament is stretched past a certain point, it can result in the ligament never returning to its original state. <img class=\"size-full wp-image-2804 alignleft\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/Knee-ACL-Tear-2.jpg\" alt=\"\" />Anterior Cruciate Ligament (ACL) tears are the most common sport-related injury to the ligament. The ACL is found in the knee and is crucial for stability and therefore if torn, surgery may be required to correct the injury. The symptoms of an ACL injury are the feeling of your leg &lsquo;giving-way&rsquo; followed by pain and swelling in the knee. Like with any potential ligament injury,&nbsp; If you feel you may have torn or damaged your ACL, it is crucial that you visit your doctor to confirm the injury and to rule out any other problems. Sometimes tears to the ACL do not always require surgical treatment however an untreated injury may result in further damage. These injuries are common in athletes, especially in sports such as football, rugby, hockey and basketball due to the high level of strain put on the knee through pivoting and lateral or twisting movements in the legs . These injuries can be prevented or treated with&nbsp;<span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/knee-supports-and-knee-braces/\">knee braces and supports</a></span>, however for sports with the potential for very high impact on the knee it would need to a very&nbsp;<span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/knee-supports-and-knee-braces/?product_cat=knee-supports-and-knee-braces&amp;pa_feature=high-support\">high supporting brace</a>&nbsp;</span>such as the&nbsp;<span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://firstaid4sport.co.uk/product/donjoy-armor-with-fourcepoint-knee-brace/\">Donjoy Armour with Fourcepoint</a><span style=\"color: #000000;\">.</span></span></p>\n<h2><span style=\"color: #000000;\">Tendon Injuries</span></h2>\n<p>Like with ligaments, tendons if over strained can become damaged and even snap. A partially torn tendon can cause swelling and discomfort but can be healed over time whereas a clean break in a tendon can cause a complete loss of movement and may result in permanent damage. The best treatment for an injured tendon would be to initially use an&nbsp;<span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://firstaid4sport.co.uk/product-category/hot-and-cold-therapy/hot-and-cold-packs/\">ice pack</a></span>&nbsp;to reduce the swelling whilst keeping the injured area elevated. More serious damage or tears may require a splint in order to aid the healing process and as always that trusty&nbsp;<span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://firstaid4sport.co.uk/product-category/tape/zinc-oxide-tape/\">taping and strapping</a></span>&nbsp;can help with stabilising the area. In order to prevent damage to tendons,&nbsp;<span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/\">supports and braces</a></span>&nbsp;can be used in order to give support to a vulnerable area as well as offering relief from an ongoing injury. One of the most common tendon injuries in athletes is damage to the Achilles Tendon which connects the heel to the muscle in your lower leg and is caused by over strain or improper footwear. In order to prevent injury to this area, is to ensure that you warm up sufficiently before any vigorous sporting activity and also wearing supports which are specifically designed for that area.<img class=\"size-full wp-image-2805 alignright\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/achilles-2.jpg\" alt=\"\" /> Tendonitis is also a common injury in which involves the inflammation and swelling of a tendon resulting in pain and stiffness. This type of injury again can be caused through over straining of the tendon through sport and physical activity. Although an MRI or X-ray can confirm swelling of the tendon, a doctor can usually diagnose tendonitis without. Again, at the first signs of an inflamed tendon, an&nbsp;<a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy/Instant-Ice-Packs\"><span style=\"color: #ff6600;\">ice pack</span></a>&nbsp;should be used to reduce the swelling and all physical activity should be stopped. Taking&nbsp;<span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://www.firstaid4sport.co.uk/First-Aid-Consumables/Pain-Relief-Medicines\">anti-inflammatories</a></span>&nbsp;can also help take any swelling down as well as offer some pain relief.</p>\n<h2><span style=\"color: #000000;\">Distinguishing between Ligament and Tendon Injuries</span></h2>\n<p>It can be very difficult to be able to distinguish between a ligament and tendon injury and sometimes the only way to do this will be to visit your doctor who may offer you an X-ray and also rule out any other complications. The most important thing is to make sure you do not leave any injury untreated to prevent further damage. This can be done through a variety of different products available on the market such as&nbsp;<span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/\">supports and braces</a></span>,&nbsp;<span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://firstaid4sport.co.uk/product-category/tape/\">taping and strapping</a></span>&nbsp;and&nbsp;<a href=\"https://firstaid4sport.co.uk/product-category/hot-and-cold-therapy/\">c<span style=\"color: #ff6600;\">old therapy treatments&nbsp;</span></a>as well as taking other measures such as re-evaluating your warm-up and cool down techniques and working with a physiotherapist with rehabilitation. If after seeing a physio or a sports therapist you need any assistance&nbsp;to&nbsp;recap the method of strapping or taping a particular joint then take a look at our&nbsp;<span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://firstaid4sport.co.uk/blog/?category=video\">handy video Taping Guides</a></span>.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302","18bf2503-5cd1-4442-b5ca-b624d2332523","387f3762-2c34-4f37-a840-9b9135629185","89e92009-346f-4593-a032-46d214abc85d"],"id":199547658,"name":"Tendons vs Ligaments","uuid":"9b19a947-2ee4-4ded-804c-41ae52d65f38","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"rfu-regulations-a-snapshot-guide-to-providing-first-aid-in-rugby":{"_uid":"1473c491-6b7a-48f8-9d94-6ebad7c838d4","body":[{"_uid":"294b5714-f743-4246-98f5-07e82edb9296","text":{"plugin":"wysiwyg-tinymce","content":"<p><img class=\"alignnone size-medium wp-image-2730 alignleft\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/rugby-safe-1-250x250.jpg\" alt=\"\" />All rugby clubs, no matter what size or level have a responsibility for the health and safety of people who use and have access to the Club's facilities. It is possible that during any rugby activity, players, coaches, officials and spectators may
62suffer injury or sudden illness. To ensure a safe environment in which Rugby can enjoyed by everyone, the club should encourage members, coaches and volunteers to hold a current and relevant First Aid qualification so that first aid incidents can be dealt with in confidence. In guidance with the RFU regulations, all clubs have the responsibility for the following:</p>\n<ul>\n<li>Complete &amp; record a risk assessment to determine the right level of first aid provision.</li>\n<li>Ensure First Aiders are appropriately trained.</li>\n<li>Ensure suitable First Aid facilities and equipment is provided.</li>\n<li>There is the correct amount of immediate cover for rugby activities</li>\n<li>There is access to a telephone so emergency services can be contacted when needed.</li>\n<li>There is clear vehicular access for ambulances and emergency vehicles.</li>\n</ul>\n<p><strong><u>First Aid Equipment</u></strong> An assessment should be carried to work out what first aid equipment is required. The minimum stock level of first aid equipment is recommended as a &ldquo;suitably sized box for the Club House and bags for pitch side trained personnel&rdquo;. Rugby Safe outlines a suitable list of contents as below:</p>\n<ul>\n<li>Accident Book</li>\n<li>Antibacterial Hand Gel</li>\n<li>Assorted sterile wound dressings</li>\n<li>Assorted size adhesive plasters</li>\n<li>Triangular Bandages (singular use)</li>\n<li>Sterile eye pads</li>\n<li>Resuscitation face mask (disposable) or pocket mask</li>\n<li>Microporous Tape</li>\n<li>Scissors</li>\n<li>Foil Blanket</li>\n<li>Disposable Gloves</li>\n<li>Antiseptic Wipes</li>\n<li>Assorted size Gauze Swabs</li>\n<li>Assorted size bandages</li>\n<li>Assorted size Sterile wound closure strips</li>\n<li>Sterile Eye Wash Pods</li>\n<li>Safety Pins</li>\n<li>Yellow waste bag</li>\n<li>Water bottle</li>\n</ul>\n<p>First aid equipment should always be checked regularly by a nominated person and all items replenished as soon as possible. It is important to note that some items, especially the sterile ones, are&nbsp;<img class=\"size-medium wp-image-2722 alignright\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/Rugby-250x248.jpg\" alt=\"\" />marked with an expiry date. These should be replaced before the use by date and disposed of safely. For non-sterile items without dates, it is a matter of judgement when they are not fit for purpose. <strong><u>First Aid Facilities</u></strong> In addition to first aid equipment, club must also provide a suitable first aid room. The rooms should be warm, have good lighting and contain essential facilities and equipment. The RFU guidelines state the rooms must contain the following:</p>\n<ul>\n<li>Sink with hot and cold running water</li>\n<li>Drinking water and disposable cups</li>\n<li>Soap and paper towels</li>\n<li>A suitable bin</li>\n<li>Store for First Aid items</li>\n<li>A container for clinical waste</li>\n<li>A waterproof couch with pillows and blankets</li>\n<li>A chair</li>\n<li>A telephone</li>\n<li>An accident book</li>\n</ul>\n<p>Wherever possible the room should be reserved only for First Aid incidents and the designated person should be responsible for the room. It should be easily accessible to stretchers and clearly sign posted.<img class=\"size-medium wp-image-2724 alignleft\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/mowden-park-2-250x154.jpg\" alt=\"\" /> You can find all of our Rugby First Aid Kits by following this link to our website at&nbsp;<a href=\"https://www.firstaid4sport.co.uk/First-Aid-Kits/Rugby-First-Aid-Kits\">Rugby First Aid.</a></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["81b99e34-8c72-498f-9511-d74fdaa31c13","1be94f55-e8c0-46fa-905f-756fe4b347ad","89e92009-346f-4593-a032-46d214abc85d"],"id":199547655,"name":"RFU Regulations - a snapshot guide to providing First Aid in Rugby","uuid":"508469a3-d7bc-4294-ba17-82b13336e4e1","primary_category":{"_uid":"a2203428-28db-4ad0-a44a-d60dc9d07306","component":"BlogCategory","parent_category":"","id":199003233,"name":"News","uuid":"81b99e34-8c72-498f-9511-d74fdaa31c13"}},"crossfit-jargon-busting":{"_uid":"772f064d-e100-4acf-95ed-5dc1f65d786c","body":[{"_uid":"5fe0a11f-2f46-4213-9dae-40df7b526908","text":{"plugin":"wysiwyg-tinymce","content":"<p>Walking into a CrossFit Box for the first time isn&rsquo;t the only thing that can be daunting to a newbie, CrossFit seems to come with a whole new language! Most terms in CrossFit are acronyms although to start with they may seem like nonsense. So we&rsquo;ve decided to put together a list of the most used terms and what they mean.</p>\n<h2>The Basics</h2>\n<p>Box &ndash; the gym. WOD &ndash; Workout of the Day. Usually posted on the whiteboard in the Box.. Each WOD varies apart from &lsquo;The Girls&rsquo; and &lsquo;Hero WODS&rsquo; which remain the same The Girls &ndash; The Benchmark WOD&rsquo;s for CrossFit. This were launched in 2003. They are called the girls as the founder of CrossFit. Greg Glass-man said &ldquo;anything that can leave you flat on your back thinking what just happened to me deserves a female name&rdquo; Hero WOD - Naming structure by CrossFit HQ for&nbsp;WODs&nbsp;honouring those who have&nbsp;fallen in the line of duty. AMRAP &ndash;
62 AMRAP workouts are timed with a fixed time limit in which you need to do As Many Reps (reputations) As Possible. The higher the number, the better. EMOM &ndash; Another type of workout with a fixed time limit is EMOM, or every minute on the minute. These workouts are also scored as how many reps you can do overall, but note that as time goes on your rest periods will likely get shorter. RX&rsquo;d &ndash; Coaches will give a certain scale or weight for the WOD. If completed as stated &lsquo;RX&rsquo;d the WOD&rsquo;</p>\n<h2>Movement Terms</h2>\n<p>C2B &ndash; Chest to Bar. A pull up that requires more power than a standard one. Usually started with a kipping motion. Kipping - a rocking motion to help use momentum to complete a pull-up. T2B &ndash; Toes to Bar. One the moves that requires more core stability. It is where you hang from the bar and raise your legs in a straight line up, bending at the hips, so your toes touch the bar. Deadlift &ndash; Where the Barbell is lifted of the floor and brought up to the hips. ATG &ndash; stands for Ass to Grass. Meaning get as low as you can, usually during a Air Squat. HSPU &ndash; Handstand Push Up. Back Squat &ndash; Squat with the barbell rested on your shoulders. Rack Position &ndash; where a barbell is at shoulder height resting on the deltoids. Power Clean - Olympic lift. Barbell starts on the ground and end in the rack position Power Snatch - Olympic Lift. Barbell starts on the ground and ends up overhead Push Jerk<strong> &ndash;&nbsp;</strong>while holding barbell in rack position, slightly squat down and lift weight&nbsp;above head. Push Press<strong> &ndash;&nbsp;</strong>while holding barbell in rack position, lift weight above head. Rack Position<strong> &ndash;&nbsp;</strong>Bar resting on you collar bone and anterior deltoids support by hands. <a href=\"https://www.firstaid4sport.co.uk/First-Aid-Kits/Personal-First-Aid-Kits\">Check out our new Personal WOD kit!</a></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["89e92009-346f-4593-a032-46d214abc85d"],"id":199547652,"name":"CrossFit Jargon Busting","uuid":"0c917d2f-51be-45a5-b847-006bbdddbf0a","primary_category":{"_uid":"06011b51-481d-4587-86af-78b7ef91a112","component":"BlogCategory","id":199007104,"name":"Sport","uuid":"89e92009-346f-4593-a032-46d214abc85d"}},"top-6-wimbledon-facts":{"_uid":"4b4300a3-c82e-43b9-af47-7cbbb4256e5e","body":[{"_uid":"b139001a-f41c-4392-b09f-1efb73b3f5dc","text":{"plugin":"wysiwyg-tinymce","content":"<p>&nbsp;Wimbledon is nearly upon us, so we thought we would put together a little list of 6 of the lesser known, most random facts about the event.</p>\n<p>1.Wimbledon adopted yellow tennis balls in 1986 with the advent of colour television; before that, white balls were used</p>\n<p>2. A Harris hawk called Rufus is responsible for keeping the grounds pigeon-free. He's specially trained for the task and flies across the courts each morning before play, discouraging pigeons from roosting b
62y making them aware of his predator status. Over the years he has gained quite a following, he now has more than 9,000 Twitter followers (you can follow him&nbsp;<span class=\"username u-dir\" dir=\"ltr\"><a class=\"ProfileHeaderCard-screennameLink u-linkComplex js-nav\" href=\"https://twitter.com/RufusTheHawk\">@<strong class=\"u-linkComplex-target\">RufusTheHawk</strong></a>)</span></p>\n<p>3. Wimbledon definitely goes through a lot of balls every year. Instead of throwing the used balls straight in the bin, they are sent to Surrey Wildlife Trust to be used as an alternative home for the threatened harvest mouse. The mice are in decline due to a reduction in their habitat, and so they are a threatened species on the Biodiversity Action plan list. A door is drilled in the ball for the mouse to enter, and so the modified Wimbledon balls offer a ready-made home, providing them with a place to nest during summer.</p>\n<p>4.&nbsp;The men's singles trophy stands 18-and-a-half inches high and has a diameter of 7-and-a-half inches. \"Strangely enough, no one quite seems to know what the carving of a pineapple is doing atop this magnificent cup. One theory says it has to do with the tradition of British navy captains putting a pineapple atop their gateposts on returning home from sea.\"</p>\n<p>5.&nbsp;Mita Klima from Austria is the youngest player to ever compete in the tournament at 13 years old, a record that has stood for 106 years 6. We all know that Wimbledon is famous for it's strawberries and cream but did you know just how much they get through? 28,000 kg (140,000 servings) of English strawberries topped with&nbsp;10,000 litres of dairy cream are eaten during the two weeks. All of this is washed down with&nbsp;320,000 glasses of Pimm&rsquo;s!</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["89e92009-346f-4593-a032-46d214abc85d"],"id":199547651,"name":"Top 6 Wimbledon Facts","uuid":"ca65431a-8543-4dc8-89f5-dcca4b439c86","primary_category":{"_uid":"06011b51-481d-4587-86af-78b7ef91a112","component":"BlogCategory","id":199007104,"name":"Sport","uuid":"89e92009-346f-4593-a032-46d214abc85d"}},"bicep-tears":{"_uid":"62f6dba6-03d1-4827-b26f-26df60c71e35","body":[{"_uid":"e752e9f5-938e-4342-bca2-d55bc5c92774","text":{"plugin":"wysiwyg-tinymce","content":"<p>Biceps - the muscles located at the front of the upper arm, extending from the elbow, upwards to the shoulder. A torn or strained bicep, is an injury most often to the bicep tendon. The tendons at either end of the muscle can be torn, however, it is much more common for the tendon that attaches to the shoulder to tear or rupture. A complete rupture will cause the bicep tendon to detach from the bone. It's vulnerable because it goes through the shoulder joint, which is used, and sometimes overused, by athletes in almost every sport. The tendon near the elbow is torn less often, usually as a result of the arm having to absorb an unexpected or large amount of force for example, a snowboarder breaking a fall with their arms behind them or when applying excessive force during a pushing motion. When the tear involves the upper part of the biceps at the shoulder, the result is the same, but it&rsquo;s more likely to be caused by overuse. Partial or complete tears in the tendon or muscle tissue are often caused by over use and the tissue becoming worn over time, on a person who is regularly active, meaning that a torn bicep is much more common in people over 40. In older athletes, a biceps tendon rupture might be associated with a tear in one of the four rotator cuff muscles.</p>\n<h2>Facts</h2>\n<p>40-60 The age range of people most likely to sustain a torn biceps muscle. 90 The percent of torn biceps that happen near the shoulder (rather than near the elbow).</p>\n<h2>High Risk Sports</h2>\n<p>Weightlifters are at high risk due to the extreme load regularly placed on the biceps. Sustaining a torn biceps whilst performing bicep curls is a classic example of how the injury occurs. Football players, skiers, gymnasts, tennis players, rowers, boxers, wrestlers, and throwing sports such as javelin, shot and discus are also at higher-than-normal risk of injury. Older athletes are more susceptible than younger athletes, and men on average are more likely to tear the biceps tendon than women.</p>\n<h2>Symptoms</h2>\n<ul>\n<li>Sudden shooting pain in the upper arm, this will be more painful with tears at the elbow end of the bicep.</li>\n<li>Possible snapping sound. &bull; Loss of strength in the affected arm.</li>\n<li>Tenderness in the shoulder</li>\n<li>A bulge in the upper arm or a dent close to the shoulder</li>\n<li>Bruising from the upper arm to the elbow</li>\n<li>Difficulty or pain when trying to bend the elbow and rotating the forearm outward</li>\n<li>Muscle spasms</li>\n</ul>\n<h2>Initial Treatment</h2>\n<ul>\n<li>Apply <a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy\">cold therapy</a> for 15-20 minutes, 3-4 times a day for the first 2-3 days.</li>\n<li>Apply<a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy\"> heat therapy</a> for 15-20, 3-4 times a day after the first 2-3 days may relieve pain.</li>\n<li>Avoid any activity that causes shoulder pain or weakness.</li>\n<li>
62Complete tears require surgery. Partial tears may heal with treatment from a physio therapist.</li>\n<li>If a visual defect can be seen, you should see a doctor.</li>\n<li>Recovery</li>\n</ul>\n<p>For a complete tear in which surgery is needed, return to full sports participation may take 4-6 months. Supervised physical therapy is typically advised. Partial tears usually heal within 3-6 weeks. Resume regular training only when you have normal shoulder and upper arm strength, full range of motion, and no pain.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["b1278eb7-8f1f-402c-a729-30d36b1a1437","387f3762-2c34-4f37-a840-9b9135629185","9fb2359b-5037-4585-8118-f2973063068e"],"id":199547650,"name":"Bicep Tears","uuid":"cd680153-0d67-4db0-bfa0-76f1c0408834","primary_category":{"_uid":"680572b9-3e42-4d94-afe0-e91e9d02584c","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003195,"name":"Elbow Injuries","uuid":"b1278eb7-8f1f-402c-a729-30d36b1a1437"}},"what-is-crossfit":{"_uid":"3470510e-c030-42ba-b7f2-5aa975c79d4e","body":[{"_uid":"220b7ead-b531-4566-8cb0-33d3d5868bbe","text":{"plugin":"wysiwyg-tinymce","content":"<p>CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting and cardio. These are the core movements of life. Intensity is essential for results and is measurable as work divided by time&mdash;or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.</p>\n<h2>CrossFit is made up of:</h2>\n<h3>Gymnastics</h3>\n<p>Using nothing but your own body weight to perform movements such as pull ups, muscle ups, air squats. Handstands push ups, burpees and box jumps.</p>\n<h3>Weightlifting</h3>\n<p>Just as it sounds. All CrossFit uses Olympic Weightlifting. This includes lifts such as: dead-lift. Clean, Snatch, Power Clean and Clean and Jerk. The reason they are used is because nothing else in fitness or life for that matter produces such a high output of power.</p>\n<h3>Cardiovascular Exercise</h3>\n<p>CrossFit doesn't contain the usual lengthy cardio exercise but uses rowing, running and air bikes for interval training to increase levels of cardio fitness.</p>\n<h2>The Programme</h2>\n<p>No two days at CrossFit WODs( Workout of the Day) change every day. By varying workouts and exercises constantly it can lead to a vast improvement to fitness and health. You don&rsquo;t have to be the fittest to do CrossFit because all workouts are scale-able to an individual&rsquo;s capability. Due to its versatility there has been a huge growth in the CrossFit Kids programme. Kids still use all the movements and equipment an adult CrossFitter would use but it is all scaled down to their ability. There is also a large number of the older generation that take part. The oldest recognised CrossFit it a lady called Betty Anderson who at 96 used to walk with a cane due to her arthritis. Since starting CrossFit she longer uses it. Even though CrossFit started as a fitness programme it is now also a sport. Competitions are becoming more and more popular, none more so that the annual CrossFit Games held in America. Athletes from all over the world compete individually or as a team to challenge for the title 'Fittest on Earth'. It is also a celebration of a the worldwide community coming together to supp
62ort one another. <iframe src=\"https://www.youtube.com/embed/mlVrkiCoKkg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"\"></iframe> &nbsp;</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["89e92009-346f-4593-a032-46d214abc85d"],"id":199547648,"name":"What is CrossFit","uuid":"7ee0ca06-e53b-4fae-8450-eadca132b07b","primary_category":{"_uid":"06011b51-481d-4587-86af-78b7ef91a112","component":"BlogCategory","id":199007104,"name":"Sport","uuid":"89e92009-346f-4593-a032-46d214abc85d"}},"wrist-pain":{"_uid":"b89b415e-e37e-49a4-bf4c-1cc18635d2ba","body":[{"_uid":"329162a7-3410-4f37-a500-73355279fff4","text":{"plugin":"wysiwyg-tinymce","content":"Wrist pain is often experienced through discomfort in the wrist or upper hand area and is commonly caused by a number of injuries, including sprains and/or fractures. Carpal tunnel syndrome, arthritis and repetitive motion can also lead to wrist pain. Although small, the human wrist is made up of eight bones, alongside, ligaments, tendons and tissue. All of these components within a relatively small structure means that the wrists can be easy to damage, which could cause not only pain but also limited use of the wrist and hand. A wide range of things can affect the wrist.\r\n<h2>Wrist Pain Causes</h2>\r\n<h3>1. Repetitive Injuries</h3>\r\nOne of the most common wrist pain causes is repetitive motion. Any motion that cause your hands to keep repeating the same, or similar movements, just simply fixing the joint in same position for a long period can negatively affect the wrist. Examples of activities that can cause irritation to the wrist joint include; driving for long periods, typing and writing, in extreme cases these activities can even cause stress fractures. This often results in chronic pain.\r\n<h3>2. Impact Injuries</h3>\r\nPhysical injuries, such as falling and putting your arms out to save yourself, or your wrist colliding with another object will both ultimately cause pain for wrists. An impact can cause fractures or strain or a sprain. Even if the impact does not break a bone, it is possible to damage the nerves, and surrounding tissue.\r\n<h3>3. Arthritis</h3>\r\nArthritis is a major wrist pain cause in many adults. There are two main types of arthritis that affect wrist, as well as other areas of the body. Osteoarthritis, this is caused by general wear and tear on your joints over time leading to the break down of the cartilage meaning that cushioning is lost and bones may rub together. Osteoarthritis is relatively uncommon in the wrist, however, it can occur, typically seen where previous wrist injuries have occurred. Rheumatoid arthritis is more common in the wrist. Generally you would expect it to affect both of the wrists simultaneously. In severe cases this condition, can also attack the bodyâs organs, so the advice of a medical professional will need to be sought.\r\n<h3>4. Ganglion Cysts</h3>\r\nGanglion cysts, are a type of benign tumour that can form on the wrists, in most cases they are just a little unsightly, however depending on their position they can cause pain. If they press on a nerve, that can cause wrist pain and sometimes a tingling, or pins and needles sensation. Removal of the cysts can alleviate this problem, but they may return.\r\n<h3>5. Carpal Tunnel Syndrome</h3>\r\nCarpal tunnel syndrome is caused by a lack of room in the carpal tunnel, any swelling around it can compress the median nerve, causing the symptoms of carpal tunnel syndrome. Repeated activities requiring wrist movements can lead to inflamed tendons â these movements may be related to your job or hobby, such as typing or manufacturing work, also known as Repetitive Strain Injury (RSI).\r\n<h2>How Do You Know If You Have Carpal Tunnel In Your Wrist?</h2>\r\nA doctor will be able to tell you if you have carpal tunnel in your wrist. A simple way of finding out yourself is to press the backs of your hands together with your fingers pointing downwards for 1 to 2 minutes. If you start to feel a tingle or your fingers turn numb, you may have carpal tunnel syndrome. It is best not to self diagnose and to see a doctor if you think you may have carpal tunnel.\r\n<h2>What Are The Symptoms Of Tendonitis In The Hand?</h2>\r\nIf you have tendonitis in your hand, you may start to feel a weakness in your fingers and a tingling that is commonly known as 'pins and needles'. You may also experience a tightness in your forearm or a pain in your wrist or hands. Numbness in your palms may also be a sign of tendonitis in the hand.\r\n<h2>What Is The Best Treatment For Wrist Pain?</h2>\r\nSome problems may go away with rest and time, however, often neglecting the source of the pain will only make things worse further down the line. When you are suffering from recurring or chronic wrist pain, you need to get an appointment with a doctor. You may want to speak with a hand surgeon who can provide you with a proper diagnosis and treatment. But if you are in need of <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/wrist-supports-and-wrist-braces/\">wrist supports</a> or wrist braces, Firstaid4sport provide a range of these products to help you care for your wrist.\r\n<h2>How To Prevent Wrist Pain?</h2>\r\n<ul>\r\n \t<li>You can prevent the causes of wrist pain by building bone strength through the consumption of adequate amounts of calcium.</li>\r\n \t<li>Preventing falls could also help stop injuries that can lead to wrist pain, so make sure you have plenty of grab bars around the home if you are prone to slips and trips.</li>\r\n \t<li>Wearing protective gear whilst taking part in sports can also help prevent wrist injuries.</li>\r\n \t<li>Be aware of the amount of time spent typing. Using keyboards for long periods of time could lead to wrist pain, so be sure that your wrist is properly supported.</li>\r\n</ul>\r\n<h3>See all <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/wrist-supports-and-wrist-braces/\">wrist supports</a> or <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/wrist-supports-and-wrist-braces/\">wrist braces</a></h3>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","4e1b9093-2e96-4d7e-aa1f-525858f18e7b"],"id":199547609,"name":"Wrist Pain","uuid":"3b6870bf-5c2b-47b4-92a2-5221a5aa6746","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"top-five-motocross-injuries":{"_uid":"6e758c1d-f184-4844-94cc-72be60b3c314","body":[{"_uid":"37ce58bc-b879-4e4b-9587-6aaca4e40b10","text":{"plugin":"wysiwyg-tinymce","content":"<p>
62Motocross was developed from motorcycle competitions in the early 1900s in the UK. Motocross is riding a specially designed motorcycle, called a motocross bike, on a closed course, consisting of a variety of terrain; uphill&rsquo;s, downhill&rsquo;s, corners, jumps, etc. If you are racing, it is over a set amount of time or laps, with the winner crossing the line first. Almost all motocross riders will have been injured at some point in their career. Commonly when performing freestyle and tricks, however, participation of any kind in motocross comes with an element of risk.</p>\n<h2>What are the most common injuries?</h2>\n<p>1. Broken collar bones - a relatively common injury for most sports, this is because it is natural instinct to put out your hands to break your fall. This is probably why broken collar bones are so common in motocross. When falling from their bike, the natural reaction of the rider will be to attempt to break their fall. Due to the speed at which they are falling / hitting the ground their arms experience a large impact force, which can cause injury to the collarbone. Most heal with just a sling within 4-8 weeks, in more complex cases surgery may be required. Unfortunately the only real way to avoid this type of injury is to not fall off the bike (which I am sure is never anyone&rsquo;s intention) and avoid collisions on corners (often easier said than done).</p>\n<p>2. Dislocated Shoulder &ndash; the shoulder is a complex structure. If a rider manages to avoid breaking their collarbone<img class=\"size-medium wp-image-2499 alignleft\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/Shoulder-support-250x250.jpg\" alt=\"\" /> during a bad fall, dislocation of the shoulder is quite likely. Recovery times will largely be dependent on the severity of the dislocation. Rehabilitation exercises can only begin when the rider is no longer experiencing any pain, the time frame for this can range from 2 weeks to 3-4 months. How to avoid it? Unfortunately as with most motocross injuries unless you can avoid falling off there is not much you can do to avoid injury. For anyone who has previously dislocated a shoulder <a href=\"https://www.firstaid4sport.co.uk/Taping-Strapping\">taping</a>, or wearing a <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Shoulder-Supports\">shoulder support</a> would be highly recommended.</p>\n<p>3. Broken Wrist &ndash; there is a common theme with these injuries and putting your arms out to save yourself in the event of a fall. The wrist has a complex structure, and any injury, even minor ones are very painful. Breaks can be quite complex if the bone breaks into several pieces. A bad sprain or break could mean substantial period of rest to heal. Surgery may be required to realign the bones, with or without surgery the injured arm will be placed in a cast for between 6 and 8 weeks. Typically once the cast is removed, physiotherapy will be required to regain mobility and range of movement in the joint. <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Wrist-Supports-and-Wrist-Braces\">Splinting the wrist</a> can prevent this kind of injury. 4. Torn Anterior Cruciate Ligament - the ACL is responsible for connecting the thigh and shinbone. In motocross, landing a jump awkwardly may cause damage to this ligament. Walking the course before you ride it and creating a race in your head will help, as you will have mentally prepared for what the course entails and how best to avoid falling. To prevent knee injury in the event of a fall, wearing a brace can offer additional support, the<a href=\"https://www.firstaid4sport.co.uk/Brands/Donjoy\"> Donjoy Armor</a> is particularly popular for motocross. 5. Ankles &ndash; just like shoulders and wrists, ankles are complex joints, and as such are prone to injury during falls. Falling awkwardly from the bike, or even colliding with another rider can result in a break or a fracture. A broken ankle may need re-aligning, or surgery in order to heal effectively. The ankle will then be placed in a cast for between 6 and 12 weeks, followed by regular physiotherapy to regain strength and movement. Wearing the correct protective clothing is always advised to support ankles. Reinforcing delicate <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Ankle-Supports-and-Ankle-Braces\">ankles with a brace</a> can give additional protection.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","89e92009-346f-4593-a032-46d214abc85d"],"id":199547602,"name":"Top Five Motocross Injuries","uuid":"84bd6ec9-40ce-4399-879e-b4108fcd6137","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"trochanteric-bursitis-hip":{"_uid":"54a35e9f-baaf-4b7e-89cd-e487a17fe0e3","body":[{"_uid":"301e6bc7-6dd2-4f8f-9b41-cdd8e3358c21","text":{"plugin":"wysiwyg-tinymce","content":"<h2>What is&nbsp;Trochanteric Bursitis Hip?</h2>\n<p>Trochanteric bursitis hip, is an overuse injury at the hip which is common in runners. Bursitis is a trochanteric (trochanteric refers to either of two knobs at the top of the femur, serving for the attachment of muscles between the thigh and pelvis.) hip bursitis condition. Bursitis is a condition which can affect many joints within the body. The term &ldquo;Bursitis&rdquo; refers to any inflammation of a bursa. a small fluid-filled sac or sac-like cavity situated in places in tissues where friction would otherwise occur. Bursae function to facilitate the gliding of muscles or tendons over bony or ligament surfaces. There are numerous bursa&rsquo;s around the hip joint, however, most commonly injured is the Trochanteric bursa located on the outside of the hip, towards the back &ndash; over the greater trochanter (a bony lump at the back of the hip joint) preventing friction between the greater trochanter and the IT band which lies over the top.</p>\n<h2>Symptoms</h2>\n<p>Common symptoms include pain on the outside of the hip which is worse after exercise / use. This pain can continue for up to a few days afterwards. The pain sometimes travels down the outer thigh and it is often tender to press around that back of the hip. As well as exercise, climbing stairs and laying on the effected side may cause discomfort or pain.</p>\n<h2>Causes</h2>\n<p>Trochanteric bursitis hip is frequently caused by overuse and ongoing friction, often caused by poor functioning biomechanics for this reason it is an injury often seen in runners. Occasionally it can be caused by a sudden impact to the hip such as a fall more common in contact sports or skiing. As is commonly the case with joint issues, hip bursitis is more common in women due to having a wider pelvis, this causes a biomechanical difference in running pattern when compared to men which tends to result in a knock-kneed appearance known as hip adduction (this is where the hip allows the thigh and knee to fall inwards). This injury can also be suffered by men! It is not exclusive to women, just more common! Reduced hip abduction when running caused by a weakness in the hip abductor muscles tends to result in an increase in tension in the IT band, which, as discu
62ssed lies over the top of the trochanteric bursa. An increase in tension here can result in additional compression and so friction on the bursa, thus causing the bursa becomes inflamed! There are other factors which can contribute to the development of this condition, such as over-pronation or leg length differences.</p>\n<h2>Treatment</h2>\n<p>Treatment of trochanteric bursitis hip should as usual focus on resting and reducing inflammation, followed by correcting the cause of the injury. Apply the<a href=\"../../../blog/price-injury-protocol/\"> PRICE protocol</a>.&nbsp;If you suspect this injury is the cause of your pain, rest from sport and seek medical attention from a sports injury specialist.</p>\n<ul>\n<li>Anti-inflammatory medications on a short term basis</li>\n<li>Stretching and foam rolling the IT band</li>\n<li>They may also perform <a href=\"../../../blog/myofascial-release/\">myofascial release</a> to the ITB</li>\n<li>Some therapists may use acupuncture which can be effective</li>\n<li>Hip abduction exercises such as the clam</li>\n<li>Gait analysis is often a good idea to check running shoe suitability</li>\n<li>Non-weight bearing exercises can be performed to maintain fitness</li>\n<li>Returning to exercise only once pain free.</li>\n</ul>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","33a79e26-8d3e-40e0-a08e-1e6ebee39643"],"id":199547601,"name":"Trochanteric Bursitis Hip","uuid":"5fd6eb25-ce4e-412d-b4d9-d15a99cd4ce4","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"5-reasons-to-learn-cpr":{"_uid":"0ed7b45b-8528-4648-8567-3b1540d1234f","body":[{"_uid":"6cc428f3-3841-40f5-88e6-497b1784e40b","text":{"plugin":"wysiwyg-tinymce","content":"<p>&nbsp;Would you know what to do or how to react if someone suddenly collapsed in front of you? Sudden heart attacks are amongst the most common cause of death in the world. Performing CPR can be the difference between life and death. You can&rsquo;t assume that someone else will step in &ndash; that&rsquo;s why it&rsquo;s so important to learn CPR. Getting certified is easier than you think.</p>\n<h2>1. It Saves Lives</h2>\n<p>Each year in the UK approximately 30,000 people collapse with sudden cardiac arrest outside of hospital. Sudden cardiac arrest is defined as a condition in which the heart suddenly and unexpectedly stops beating. If this happens, blood stops flowing to the brain and other vital organs. SCA usually causes death if it's not treated within minutes. By performing CPR, you can aid the person&rsquo;s blood and keep it circulating until an ambulance or <a href=\"https://www.firstaid4sport.co.uk/First-Aid-Consumables/Resuscitation/Defibrillators\">defibrillator </a>arrives. Research proves that the chance of surviving a sudden cardiac arrest increases by up to 50% when CPR is started early.</p>\n<h2>2. CPR Doesn&rsquo;t Always Happen</h2>\n<p>Would it shock you to know that CPR is carried out by a bystander in less than half of all out-of-hospital cardiac arrests? A survey carried out by the British Heart Foundation revealed;</p>\n<ul>\n<li>The majority (62%) of UK adults said they would be worried about knowing what to do if they witnessed someone collapse and suffer a cardiac arrest in front of them</li>\n<li>59% of those who were worried said they feared they would make things worse by trying to help</li>\n<li>Only 20% of people were able to correctly identify the 6 signs that someone has had a cardiac arrest</li>\n<li>Just over a third (37%) of people would be confident in performing immediate CPR if someone suffered a cardiac arrest in front of them.</li>\n</ul>\n<h2>3. No Kisses</h2>\n<p>Another reason people report they do not perform CPR is because of concerns performing mouth-to-mouth resuscitation. In 2010 the guidelines for performing CPR were changed, and they now say that those who do not feel comfortable, or who have not received formal training, should attempt hands-only CPR. We advocate performing chest compressions even without breathing assistance. Hands-only CPR has been shown to be just as effective for many adults who experience sudden cardiac arrest.</p>\n<h2>4. Hands-Only CPR is Easy to Learn</h2>\n<p>Probably the cleverest ad campaign we&rsquo;ve seen in a long time, the British Heart foundation have launched their &lsquo;Hard and Fast Hands-Only CPR&rsquo; campaign to inform members of the public that they CAN perform CPR regardless of any formal first aid training.</p>\n<h2>5. It will never hurt to know</h2>\n<p>It&rsquo;s better to know CPR and never use it, than to need it and not know it! A lot of places offer training free of charge so there really is no reason not to learn. &nbsp;</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302","18bf2503-5cd1-4442-b5ca-b624d2332523"],"id":199547600,"name":"5 Reasons to Learn CPR","uuid":"5c902081-c561-4735-9453-bcefa34e7899","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"pectoral-tears-and-strains":{"_uid":"75464756-5331-47c8-8617-be43f3290d96","body":[{"_uid":"4a38c98c-65a5-425a-bca0-c7917ab2e2e9","text":{"plugin":"wysiwyg-tinymce","content":"<h2>What are Pectoral Tears and Strains?</h2>\n<p>The pectoral muscles (pecs) are located at the front of the chest, they are made up of two muscles. The larger of the two is called the pectoralis major muscle, this extends from the sternum across the ribs and collar bone to the humerus (upper arm). The pectoralis minor (the smaller of the two muscles) originates at the front of the ribs and attaches to the front of the shoulder blade. The pectoral muscles assist with movements of the shoulder blade. &nbsp;During stretching or contracting the pectorals experience tension. This tension can become excessive with high repetition or high force, this can cause pectoral muscles to tear. This injury is known as a pectoral strain. Pectoral tears, as with other muscle, ligament, and tendon tears are graded on severity: <strong>Grade 1:</strong> a small number of fibres are torn resulting in some pain, but allowing full function. <strong>Grade 2:</strong> a significant number of fibres are torn with moderate loss of function. <strong>Grade 3:</strong> all muscle fibres are ruptured resulting in major loss of function. Pectoral strains are most commonly grade 2 tears.</p>\n<h2>Causes</h2>\n<p>Pectoral strains usually happen very suddenly, when working at high intensity. Most often when weight training that puts pressure on the pectoral muscle group. For example; bench presses, chest presses or pectoral fly's. It is possible for a pectoral strain to develop over time due to the repetitive nature of certain activities, it is a very common injury in both CrossFit and MMA. More commonly in older athletes following an inadequate warm-up.</p>\n<h2>Signs and Symptoms</h2>\n<p>People suffering from a pectoral tear often describe a sudden pain or tearing sensation in the chest or front of the shoulder. In minor cases, it may be able to continue sport with just a slight increase of the normal aches and pains that are normal post exercise. In severe cases the pain may prevent the individual from performing further activity. In the most severe cases muscle wastage is possible, this can form a palpable hole (or visible deformity) in the muscle and will most likely require surgical intervention. Generally in an average tear pain will be obvious when pressure is applied to the affected pectoral muscle as well as when attempting to stretch pectoral muscles or performing movements that require engagement of the pectoral muscles. Bruising, swelling, muscle spasm and weakness may also be experienced.</p>\n<h2>Diagnosis</h2>\n<p>An examination from a physiotherapist is usually sufficient to diagnose a pectoral strain. Further investigations such as an X-Ray, Ultrasound, CT scan or MRI scan may be required to confirm diagnosis, rule out other conditions and assess the severity of injury.</p>\n<h2>Treatment</h2>\n<p>Most minor to moderate cases of a pectoral strain that have not been present for long can usually recover within a few weeks with rest. In more severe or chronic cases recovery can be a lengthy process and may take many weeks to months to achieve an optimal outcome. Those patients with a complete pectoral tear that requires surgery, usually require a period of rehabilitation of 3 &ndash; 9 months or longer before returning to full activity. <strong>Provide instant pain relief and reduce inflammation with <a href=\"https://firstaid4sport.co.uk/product-category/hot-and-cold-therapy/\">Hot &amp; Cold Therapy products</a></strong> <strong>Restrict movement and aid the healing process with <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/shoulder-supports/\">Shoulder Supports</a></strong> <strong>Aid your recovery and re-build your strength with <a href=\"https://firstaid4sport.co.uk/product/exercise-band-resistance-band-for-rehabilitation/\">Resistance Bands</a></strong></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["18bf2503-5cd1-4442-b5ca-b624d2332523","89e92009-346f-4593-a032-46d214abc85d"],"id":199547552,"name":"
62Pectoral Tears and Strains","uuid":"c2abd2c2-db90-4c42-9f8e-ec3c351db33e","primary_category":{"_uid":"69262a89-113c-4043-93d8-dfabfe0a4cdd","component":"BlogCategory","id":199001207,"name":"Health and Wellbeing","uuid":"18bf2503-5cd1-4442-b5ca-b624d2332523"}},"keeping-hydrated":{"_uid":"a4ec1964-4a7d-4302-8a2f-976e7ff74f5e","body":[{"_uid":"bde8ca05-2f91-4d80-8837-ada892f30edf","text":{"plugin":"wysiwyg-tinymce","content":"<p>The British summertime appears to be in full swing (touches wood, crosses fingers) It&rsquo;s no secret, staying hydrated is an important part of your overall health, but there are lots of health benefits that aren&rsquo;t as well known. Hydration can give your metabolism a boost, lubricate your joints, regulate your body temperature, and even aid digestion. If you&rsquo;re thinking about upping your fluid intake, here are our six top tips to help you achieve this;</p>\n<h2>How much water you need is unique to you</h2>\n<p>There is a lot of information and advice out there for figuring out how much you should be drinking, common suggestions are 8 glasses per day or half your body weight in ounces. While both of these effective as general guidelines and are undoubtedly good goals to aim for, the truth is how much water you need depends on a number of factors. If you&rsquo;re exercising, intensity of exercise, if it is hot outside, you will need to drink more than you do when you&rsquo;re sitting in an air-conditioned office.</p>\n<h2>If you are thirsty, then drink</h2>\n<p>This may sound obvious, but it is essentially the key to staying&nbsp;hydrated is to quench your thirst. Thirst is the body&rsquo;s natural way of telling you that it is becoming dehydrated and you need to refuel. Ignoring thirst can lead to&nbsp;more severe symptoms, such as, headaches, dry mouth, cramping, and even nausea.</p>\n<h2>If you are hungry, then drink</h2>\n<p>Sometimes the brain confuses thirst with hunger, so drinking water might keep you from munching when you don&rsquo;t actually need to. If you&rsquo;re still hungry after drinking a glass of water, go ahead and grab that snack.</p>\n<h2>Drink, before, during and after</h2>\n<p>When exercising, your body heats up, in response to the increased temperature you will begin to sweat in an effort to cool down, subsequently you will lose water. Exercise can also cause the symptoms of thirst to go unnoticed &mdash; so it&rsquo;s important to drink plenty of water anyway.</p>\n<h2>Just keep drinking</h2>\n<p><img class=\"size-full wp-image-2311 alignleft\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/hydration.jpg\" alt=\"\" />It is easy to forget to drink enough water when you are busy throughout the day, so having water bottle (<a href=\"../../../accessories-c26/water-bottles-c45/firstaid4sport-water-bottle-750ml-p1048\">like this one</a>) with you can serve as a reminder.</p>\n<h2>Stick to water! (mostly)</h2>\n<p>While other liquids can also help you stay hydrated (it&rsquo;s a myth that coffee is dehydrating), many juices&nbsp;tend to come with extra calories and added sugar so it&rsquo;s best to stick with plain water. If you don&rsquo;t care for the taste (or lack thereof) of water, try adding calorie-free flavor by dropping in a fresh lemon wedge or other sliced fruits. And, if you&rsquo;re exercising intensely, sports drinks with added electrolytes will help your body retain water quickly.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["18bf2503-5cd1-4442-b5ca-b624d2332523"],"id":199547541,"name":"Keeping Hydrated","uuid":"66d05244-d44a-4a49-b27a-ef01c30eaffa","primary_category":{"_uid":"69262a89-113c-4043-93d8-dfabfe0a4cdd","component":"BlogCategory","id":199001207,"name":"Health and Wellbeing","uuid":"18bf2503-5cd1-4442-b5ca-b624d2332523"}},"glass-ankles":{"_uid":"5383370f-a75b-49a3-ba05-38bd8ec9c109","body":[{"_uid":"
62ce37004d-d19d-42b9-b9b9-7567d751e2ea","text":{"plugin":"wysiwyg-tinymce","content":"<p><img class=\"size-full wp-image-2300 alignright\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/glass-ankle.jpg\" alt=\"\" />The urban dictionary defines glass ankles as:&nbsp;An injury prone ankle with the structural integrity of a house of cards on a bouncy castle. Glass ankles is essentially a slang term for someone who is prone to ankle twist and sprains, a simple trip or stumble can lead to the ankle giving way, this can cause pain and difficulty walking due to the subsequent weakness, swelling and lack of mobility in the joint.</p>\n<h2>Why 'Glass'?</h2>\n<p>Much like glass, if it is handled without care it will break. People with \"glass ankles\", must be sure to be delicate on their feet and avoid rolling the ankle left of right. In Medical terminology, a glass ankle refers to an ankle instability. Usually, this is caused by a series of&nbsp;ankle sprains.</p>\n<h2>What is a twisted ankle?</h2>\n<p>A twisted ankle, &nbsp;rolled ankle, ankle sprain/strain, or someone with a glass ankle is one of the most frequent types of injury in sport. The ankle joint, which connects the foot with the lower leg, is often injured when an unnatural twisting motion occurs often when landing&nbsp;awkwardly. This usually occurs when the ground is uneven or when an unusual amount of force is applied to the joint. Such injuries happen during athletic events, dismounting horses, whilst running, walking or even doing something as simple as standing up off the sofa. The ankle is a complex joint meaning that there is a variety of ligaments which can become twisted or sprained, however the most common is the one located on the outside of the ankle. This ligament is known as the ATFL (Anterior Talofibular Ligament).</p>\n<h2>What makes up the ankle joint?</h2>\n<p>The ankle joint is composed of three bones, which include the tibia, fibula, and talus. The tibia is the larger of the two bones in the lower leg, on the inside, it bares most of the body&rsquo;s weight. The fibula is the smaller leg bone (on the outside of the leg). Both the tibia and fibula attach to the talus. The three bones together create the ankle joint. Tendons and ligaments cover these three bones. On the outside of the ankle you find the anterior talofibular liagament (ATFL). On the inside of the ankle is the deltoid ligament. Most ankle sprains involve the outside ligament, the ATFL.</p>\n<h2>What are the signs and symptoms of a twisted ankle?</h2>\n<p>Ankle sprains can vary in severity. Usually a sudden trauma, twisting or turning over of the ankle will happen. Pain on the outside of the ankle, swelling or bruising may be present but not always. Ankle sprains are graded 1, 2, or 3 depending on severity.</p>\n<h3>Grade 1 sprain:</h3>\n<p>Some stretching or perhaps minor tearing of the lateral ankle ligaments. Little or no joint instability. Mild pain. There may be mild swelling around the bone on the outside of the ankle. Some joint stiffness or difficulty walking or running.</p>\n<h3>Grade 2 sprain:</h3>\n<p>Moderate tearing of the ligament fibres. Some instability of the joint. Moderate to severe pain and difficulty walking. Swelling and stiffness in the ankle joint. Minor bruising may be evident.</p>\n<h3>Grade 3 sprain:</h3>\n<p>Total rupture of a ligament. Gross instability of the joint. Severe pain initially followed later by no pain. Severe swelling. Usually extensive bruising.</p>\n<h2>What treatments are available for a twisted ankle?</h2>\n<p>In order to treat a sprained ankle, rest is crucial to allow the injury chance to heal. It is important that no activity which increases pain or puts added pressure on the area is undergone to prevent further injury or increasing the healing period. Applying ice to the area is also an important aspect of recovery for any tendon injury as it will minimise any swelling and inflammation of the area. Following the <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"../../../blog/price-injury-protocol/\">PRICE</a>&nbsp;</span>method (Protection, Rest, Ice, Compression, Elevation) when the injury first occurs and within the following 72 hours will ensure no further damage is caused to the area and prevent any further swelling of the injury which may come from resuming activity. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimise any swelling. One the injury is in its final stages the patient can begin to take gradual steps back to activity which can involve increase in weight bearing activity and strengthening exercises advised by a physiotherapist to keep the area strong and ensure flexibility once the patient has made a full recovery and has returned to sports. This should not be done without professional advice as a patient can run the risk of aggravating the area and increase the healing process. Within the first few months of returning to training, stretching exercises may be performed to keep the area stable and strong and can also help prevent the injury reoccurring. One of our favourite products for providing ankle stability whilst remaining active is the <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://www.firstaid4sport.co.uk/Brands/Aircast\">Aircast A60</a></span> brace, it is low profile enough that it can be worn with ordinary shoes, comfortable, yet stops any unnatural rolling movement (and if it's good enough for Andy Murray, then it's good enough for us). See our full range of <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://www.firstaid4sport.co.uk/First-Aid-Consumables/Resuscitation/Defibrillators\">Ankle Support and Ankle Braces.</a></span></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["cdeae097-7fe1-4257-a144-670350ed34a1","387f3762-2c34-4f37-a840-9b9135629185"],"id":199547540,"name":"Glass Ankles","uuid":"489a6d9a-ebfc-4a8c-841d-89edc74f2ae6","primary_category":{"_uid":"28a4101e-ac67-4f38-a5ee-e9d675ea7f00","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003118,"name":"Ankle Injuries","uuid":"cdeae097-7fe1-4257-a144-670350ed34a1"}},"tight-calves":{"_uid":"b6a8e322-2e13-49ec-86b6-d2dbbb267c0c","body":[{"_uid":"6c99497c-5f3d-46b1-9787-e2a78569695c","text":{"plugin":"wysiwyg-tinymce","content":"<p>Tight calf muscle symptoms tend to come on gradually and get worse while exercising (often during running). Sometime they will improve during the run, and other times only improve when the muscles cool down. This is a common problem in athletes particularly runners. The reasons for the calf muscles tightening up vary from person to person, but may include biomechanical problems such as over pronation, muscle imbalances elsewhere placing extra strain on the calf or conditions such as compartment syndrome.</p>\n<h2>Treatment</h2>\n<p>The treatment of tight calf muscles should focus on increasing the flexibility of the calf muscles, but also working out what is causing the problem and correcting this. Sports massage is great for increasing the flexibility of muscles and can be applied by a qualified sports massage therapist. Lots of calf stretching should also be performed, at least 3 times a day, holding each stretch for 20 seconds and repeating 3 times.</p>\n<h2>Recommended Products</h2>\n<p><span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Shin-and-Calf-Supports\">Calf supports</a>&nbsp;</span>
62work to keep the calf muscles warmer and so more flexible. <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Ankle-Supports-and-Ankle-Braces/Mueller-Plantar-Fasciitis-Arch-Support\">Arch support insoles</a></span> may be recommended if you have flat feet or you over pronate when walking or running.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","643780f0-9081-481f-9370-7406d7901553"],"id":199547539,"name":"Tight Calves","uuid":"144a09c3-7270-4352-96b5-88d860e50b62","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"hot-or-cold-therapy-for-back-pain":{"_uid":"46e735a7-bf17-48e2-8469-8cdd8963a545","body":[{"_uid":"33d61158-43e2-4b86-b5ff-b4afa16abab9","text":{"plugin":"wysiwyg-tinymce","content":"<p>Many of us will have experienced a back injury at some point in our lives, and most can testify as to how painful it can be. It&rsquo;s not unusual to adopt a trial and error method to relieve the pain. Two of the most popular methods of alleviating pain is through heating and / or cooling the area through the use of hot and cold therapy. However, there can be some confusion as to which kind of treatment is best for use on different injuries. There are those who&nbsp;argue that neither treatments are truly effective, more a short term solution.&nbsp;However, for the most part people cannot deny how much better they feel after a hot bath or applying a cold compress. To get the benefit from either treatment, you should first understand what each treatment is used for. <strong>Using Ice for&nbsp;Injuries<img class=\"size-full wp-image-2269 alignright\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/low-back-pain.jpg\" alt=\"\" /></strong> Receiving an injury when exercising is more common than you think, and the swelling of muscles immediately following an injury can be very painful. Whilst ice doesn&rsquo;t provide a miracle cure, it does help lower the inflammation of damaged tissue. It is an ideal treatment for those who would rather avoid using medicine for the pain. There are a number of ways in which ice is applied to an injury, with most having the same overall effect. Some people may opt to use an instant ice pack, while others may just head to the freezer for the real thing. When using ice for pain relief, you should never apply it for longer than 20 minutes. It is also worth noting that applying too much ice can cause tissue damage, so while it can be tempting to apply more ice in order to ease the pain, it could actually have the opposite effect. <strong>Using Heat&nbsp;for Muscles and Stress</strong> Heat is seen as the main treatment for those with a bad back, as it can be used to&nbsp;focus on certain trigger points. Many who suffer from an injured back will swear that a hot bath is the answer, and this is often true. As well as calming the nervous system, heat will also reduce stress and tension, as stress can do a lot to add to the pain being experienced. People apply heat to injuries via a number of different ways. There is of course a hot bath that helps relax those suffering from a bad back. But those with an injury can also apply heat via hot/cold packs. It is vital that you take care when applying any kind of heat treatment. For example, try to wrap your heat sources with a towel so you don&rsquo;t incur burns. <strong>What If I Use the Wrong Treatment?</strong> While not life-threatening, there can be some consequences if you use the wrong treatment for a back injury. For example, if you were to use heat on a muscle that&rsquo;s inflamed, you could find that the inflammation is made worse. Similarly, ice can make tensed up muscles feel stiffer than they need to be. Of course not every injury is black-and-white, and there can be different circumstances as to why a certain treatment needs to be used. If you are in any doubt then it is always advisable to seek medical advice in the first instance.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["0799757a-761e-4120-ba51-0208cd7d11cb","387f3762-2c34-4f37-a840-9b9135629185"],"id":199547538,"name":"Hot or Cold Therapy for Back Pain","uuid":"89267696-a5d6-461b-9c36-f172ca85ce90","primary_category":{"_uid":"90b67df7-7b22-49bf-b1bc-b00bc4bfc410","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003184,"name":"Back Injuries","uuid":"0799757a-761e-4120-ba51-0208cd7d11cb"}},"golfers-elbow":{"_uid":"c6c56722-e243-40c8-9f9f-2d08a55e4594","body":[{"_uid":"e0ce222f-c41c-4dcd-bdd3-b791d8ef42c0","text":{"plugin":"wysiwyg-tinymce","content":"<h2>What are the Causes of Golfers Elbow?<img class=\"size-full wp-image-2252 alignright\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/ElbowJoint.jpg\" alt=\"\" /></h2>\n<p>Golfer&rsquo;s elbow occurs when the soft tissue or muscles at the front of the forearm (flexors) responsible for extending the wrist and fingers, become inflamed or damaged. As its name suggests this injury is very common in golfers due to the nature of the repetitive wrist extension against the resistance of the club and ground and also the repetitive gripping of the hand on the club causing a strain on the soft tissue. Although its name suggests, this injury is common in any situation which requires repetitive motion of the elbow including painting, brick laying and even knitting. Although this injury is considered an overuse injury, it is possible to acquire golfers elbow suddenly after a high force or heavy lifting or gripping is undergone.</p>\n<h2>What are the Symptoms of Golfers Elbow?</h2>\n<p>Due to the nature of the injury, the symptoms of Golfers Elbow will usual appear gradually overtime. Patients will usually feel pain and tenderness at the elbow joint which will be more apparent when any activity requiring the elbow is undergone. Depending on the severity of the injury pain can range from a small twinge to a constant sharp pain which may even be felt in the forearm, neck or upper back. The patient may al
62so feel a decrease in grip strength and feel pain in when grasping or picking up objects. The patient is also likely to feel a weakness and stiffness which is more apparent in the morning.</p>\n<h2>What is the Diagnosis for Golfers Elbow?</h2>\n<p>Diagnosis of golfer&rsquo;s elbow is usually carried out by a doctor or physiotherapist who will examine the area before diagnosing the injury. It is also common for the patient to have an X-Ray or MRI to confirm the diagnosis and to rule out any further complications</p>\n<h2>What is the Treatment for Golfers Elbow?</h2>\n<p>In order to treat this injury, rest is crucial so to not damage the soft tissue any further and to stay away from any activity that could aggravate the knee or causes any pain or discomfort to the area. Continuing any strenuous activity or resuming sport will not only hinder the healing process, it could lead to further damage to the injury and surrounding tissue. Applying ice to the area is also an important aspect of recovery for any soft tissue injury as it will minimise any swelling and inflammation of the area. Following the RICE method (Rest, Ice, Compression, Elevation) when the injury first occurs and within the following 72 hours will ensure no further damage is caused to the area and prevent any further swelling of the injury which may come from resuming activity. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimise any swelling. Elbow straps are often recommended to patients with golfers elbow as they will provide the elbow with support to allow effective healing whilst relieving strain from the tendon. Many patients also continue to use straps as well as taping and techniques once they return to sport to prevent the injury reoccurring in the future. A strengthening program may also be advised by a physiotherapist to keep the area strong and ensure flexibility once the injury had healed. This should not be done without professional advice as a patient can run the risk of aggravating the area and increase the healing process. In the final stages of recovery and in the first few months of returning to training, stretching exercises to the quadriceps, hamstring and calf muscles may be performed to keep the area stable and strong and can also help prevent the injury reoccurring. In severe cases or if other measures have been unsuccessful, injections may be used in order to relieve pain on the elbow and if this still doesn&rsquo;t help treat the injury, surgery may be used as a last resort.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["b1278eb7-8f1f-402c-a729-30d36b1a1437","387f3762-2c34-4f37-a840-9b9135629185"],"id":199547537,"name":"Golfers Elbow","uuid":"d7c8eb41-190b-4c67-9673-dd999f34dd14","primary_category":{"_uid":"680572b9-3e42-4d94-afe0-e91e9d02584c","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003195,"name":"Elbow Injuries","uuid":"b1278eb7-8f1f-402c-a729-30d36b1a1437"}},"wobble-board-guide":{"_uid":"4e86e9d5-9d7d-4376-af56-c3d68fac933d","body":[{"_uid":"1dd6aa57-d1e7-4719-b715-eecaf4f6b6b2","text":{"plugin":"wysiwyg-tinymce","content":"<h2><img class=\"size-full wp-image-2197 alignleft\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/Stand.jpg\" alt=\"\" />Standing Balance Test (Easy)</h2>\n<p>Stand on the wobble board with your feet shoulder width apart and push the front of the board down towards the ground by flexing your feet forward, aim to get the lip of the board as close to the ground as you can without letting it touch the floor. Proceed to roll the board round in a clockwise direction for 1 minute, once complete do the exercise anti-clockwise. If your ankles/ knees are weak or painful, let the lip of the wobble board touch the ground. Repeat 4 times in each direction, taking a rest every 2. &nbsp;</p>\n<h2>One Foot Balance Test (Hard)<img class=\"size-full wp-image-2201 alignright\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/One-Leg.jpg\" alt=\"\" /></h2>\n<p>
62Steady yourself on the wobble board with your feet hip width apart, stand on one leg. Once you feel balanced carefully bend your standing leg attempting to get as low to the ground as possible while keeping your back straight. Reach towards the ground with both arms to maintain balance. Repeat 30 times for each leg, taking a break every 10 reps. If you have weak knees you can simply raise one leg and attempt to hold yourself as steady as possible on the board.</p>\n<h2>Wobble Sit Ups (Medium)</h2>\n<p><img class=\"size-full wp-image-2203 alignleft\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/Sit-Up.jpg\" alt=\"\" />Sit on the middle of the wobble board with your knees bent and the soles of your feet touching the ground hip width apart. If you are a beginner to sit ups place your hands on your stomach or chest, proceed to sit up while looking straight forward and engaging your abdominal muscles. For a harder challenge try doing the sit ups with your hands on the side of the your head (do not use your hands behind your head to help pull you up). Remember - quality over quantity, it is better to do less but more controlled sit ups. Repeat 30 times taking a break every 10 reps.</p>\n<h2>Standing Lunges (Medium)<img class=\"size-full wp-image-2205 alignright\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/Lunge.jpg\" alt=\"\" /></h2>\n<p>Steady yourself with one foot flat on the board and the other leg behind the board placed to keep balance. Once you are comfortable being to bend both knees while keeping your back straight. Reach towards the ground and hold for 2 seconds, return back to a standing position slowly. Do 4 reps and then swap legs. You can repeat this exercise as many times as your feel comfortable. For a harder version, lunge forward as well as down - aim to go as low as possible</p>\n<h2>Ball Throw Exercise (Easy)</h2>\n<p><img class=\"size-full wp-image-2207 alignleft\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/Ball.jpg\" alt=\"\" />Stand on the wobble board with your feet shoulder width apart and find a flat surface to throw the ball against, challenge yourself by throwing and catching the ball while trying to maintain a good balance on the wobble board. Push yourself by throwing different sized balls or odd shaped ones like rugby balls, you can also throw faster or at different heights to increase the difficulty. You can also do this exercise with a partner, they can throw the ball at different speeds and heights. &nbsp;</p>\n<h2>Balance Push Ups (Hard)</h2>\n<p><img class=\"size-full wp-image-2210 alignright\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/Press.jpg\" alt=\"\" />Place your body in the push up position over the board, with your knees on the floor. Place your hands flat on both sides of the board then raise your knees up from the floor. Proceed to do a regular push up, trying to keep the board from wobbling. Make sure to keep your back straight and engage your core muscles this will stop your back and shoulders doing the all the work. Do as many reps as you are able to do. <a href=\"https://www.firstaid4sport.co.uk/Rehab-Fitness/Wobble-Boards\">CLICK HERE</a> to shop Wobble Boards WARNING - These exercises are merely guides, always consult a doctor before undertaking rehabilitation or exercise. Firstaid4sport takes no responsibility for any injuries sustained while performing these exercises.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["18bf2503-5cd1-4442-b5ca-b624d2332523","1be94f55-e8c0-46fa-905f-756fe4b347ad","89e92009-346f-4593-a032-46d214abc85d"],"id":199547536,"name":"Wobble Board Guide","uuid":"4d0a3056-233a-4873-b7f5-36ca910dd2fc","primary_category":{"_uid":"69262a89-113c-4043-93d8-dfabfe0a4cdd","component":"BlogCategory","id":199001207,"name":"Health and Wellbeing","uuid":"18bf2503-5cd1-4442-b5ca-b624d2332523"}},"patella-tracking":{"_uid":"e56f9f05-33f6-4bca-9946-bcb0ffa5ef62","body":[{"_uid":"72c7cd64-ad09-4441-ad96-b1bfd0793df1","text":{"plugin":"wysiwyg-tinymce","content":"<p>Most often, the patella will shift excessively towards the outside of your leg, however, in some cases although less common; it is possible for it to shift towards the inside. The knee joint is a hinge which connects the tibia and fibula of your leg with your femur. The kneecap is held in its natural position via ligaments on its sides and tendons on its top. In the underside of the kneecap, a layer of cartilage helps the patella glide along the groove situated at the end of your femur. The patella can rotate or shift off its natural position if the cartilage underneath it is damaged or the groove of the femur is too shallow. Misalignment of the patella can result from tendons, muscles or ligaments that are too tight or too loose.</p>\n<h2>Causes</h2>\n<p>Patella tracking disorder is not always caused by a single issue; often it is a combination of many issues. Causes may include the shape of the patella or damage to the cartilage. Problems can also stem from tight or loose tendons surrounding the knee, muscles or ligaments around hip areas, leg or foot. Overuse and overtraining can also result in patellar tracking problems. Patella tracking disorder can also occur as a direct result of a trauma injury, such as a severe blow to the inside of the knee, knocking the patella out of its natural alignment. In extreme cases, the patella can also get dislocated. If you suspect a dislocated patella, watch out for symptoms such as knee swelling, severe pain, inability to straighten or bend the knee and a misshapen kneecap.</p>\n<h2>Risk factors</h2>\n<p>Patella tracking disorder may run in the family, however, there are certain risk factors within your&nbsp; control, some of which include:</p>\n<ul>\n<li>Not wearing improper or unsupportive footwear</li>\n<li>Being overweight, this puts unnecessary strain on joints, tendons, ligaments and muscles</li>\n<li>Weak quadriceps, your knees will have to compensate for this</li>\n<li>Imbalance of quadriceps; if the outer region of your thighs are stronger than the inner thighs this imbalance will transfer on to the knees.</li>\n<li>Improper form or techniques while working out or during sports activities</li>\n<li>Sports which require excessive knee bending, jumping or squatting</li>\n<li>Running, especially on the hills</li>\n</ul>\n<p>Risk factors you cannot control include:</p>\n<ul>\n<li>Having a family history of knees issues.</li>\n<li>A previous incident of kneecap dislocation.</li>\n<li>Abnormalities of the knee such as shallow femoral groove, a flat or small patella, a patella tendon that is too long or knock-knees</li>\n<li>Previous knee surgery</li>\n<li>Cartilage damage</li>\n<li>Poorly healed injury of the knee, leg, foot or hip</li>\n</ul>\n<h2>Signs and symptoms of Patella Tracking Disorder</h2>\n<p>Misalignment of the kneecap however minor, may result in pain and discomfort, especially when sitting, squatting, or standing for prolonged periods; walking up and down stairs is another common trigger for pain. This pain is also termed as patellofemoral pain, which is commonly caused by a patella tracking disorder. A popping sensation, slipping, catching or grinding of the kneecap are common symptoms of patella tracking disorder when you straighten or bend your leg. It may feel as if your knee is giving away as though you can&rsquo;t support your body weight with your knee anymore, this is common in adolescent but rarely permanent. However, even though patella tracking may cause knee pain, knee pain doesn&rsquo;t always necessarily indicate a patella tracking disorder there are many more causes of knee pain.</p>\n<h2>Treatment Options For Patella Tracking Disorder</h2>\n<p>Conventional home treatments are only considered if signs and symptoms do not include any swelling, giving way, severe pain or dislocation. If symptoms are manageable apple PRICE protocol. Over the counter pain medication can also help to reduce pain. A
62knee support can be a great help on a day to day basis, <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Knee-Supports-and-Knee-Braces\">click here</a> to view our range of braces that help with patella tracking issues. It is also possible to tape to prevent the kneecap from moving unnaturally using <a href=\"https://www.firstaid4sport.co.uk/Taping-Strapping/Kinesiology-Tape\">kinesiology tape</a>.&nbsp;As pain decreases, strengthening and stretching exercises for the quadriceps may help to improve the stability of the kneecap. Your physiotherapist or doctor should provide you with a suitable exercise plan to rehabilitate your knees. In some cases, surgery may be required to realign the misplaced kneecap. However, usually nonsurgical interventions are sufficient to treat patella tracking issues. Generally, the longer you&rsquo;ve had the problem, the longer it is going to take to treat or cure it. If you are experience severe knee pain or if you suspect you may have dislocated your knee seek immediate medical attention.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","797d34bf-9155-4751-a040-afe1693e07fc"],"id":199547535,"name":"Patella Tracking","uuid":"108464e5-aad3-446a-901c-da3cbcd81f64","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"plantar-fasciitis":{"_uid":"f93fc9e6-4099-43ea-9ccc-1c7df57f6be0","body":[{"_uid":"c61bbae2-dbf0-4072-be5b-67d4b65aadf2","text":{"plugin":"wysiwyg-tinymce","content":"<h1>&nbsp;</h1>\n<h1>What Is Plantar Fasciitis?</h1>\n<p>Plantar Fasciitis is sustained when the Plantar Fascia becomes inflamed and usually occurs at the point in which your heel attaches to the tissue. Plantar Fascia is the band of tissue that stretches from your heel to the bones found in the middle of your foot, acting as a shock absorber in the foot as well as supporting the arch. This injury is one of the most common causes of heel pain with 1 in 10 being affected by this injury at some point in their life.&nbsp; The injury usually occurs as a result of repetitive or excessive movement in the foot and ankle, making this injury common among gymnasts, dancers and runners. Plantar Fasciitis can also occur from gradual overuse of the tissue often through poor footwear with limited cushioning or walking on a variety of different hard surfaces.</p>\n<h1>Plantar Fasciitis Causes</h1>\n<p>A number of things can cause plantar fasciitis, including -</p>\n<ul>\n<li>Being Overweight</li>\n<li>Pregnancy</li>\n<li>Long Distance Running</li>\n<li>High Arches</li>\n<li>Flat Feet</li>\n<li>Footwear with Poor Support</li>\n</ul>\n<h1>Plantar Fasciitis&nbsp;Symptoms</h1>\n<p>Pain in the underside of the heel is the most common symptom of Plantar Fasciitis. This pain is often worse first thing in the morning or after a long period of rest and also stretching the foot also tends to aggravate the injury and make the heel feel tender. It is also not uncommon for individuals to experience Plantar Fasciitis in both feet at the same time.</p>\n<h1>What is the Diagnosis for Plantar Fasciitis?</h1>\n<p>Diagnosis of Plantar Fasciitis is usually through examination by a doctor, and on rare occasions an X-ray or ultrasound may be used to rule out any further complications and to monitor swelling in severe cases.</p>\n<h1>Plantar Fasciitis Treatment</h1>\n<p>Similar to ligament injuries, fascia tissue can take several months to heal fully, however during this time the pain tends to ease up. Resting the foot is vital so to not cause further damage or cause undue aggravation to the area which may prolong the healing process. Wearing comfortable and supportive footwear and avoiding walking barefoot will also ensure your arch is supported and heel is cushioned. It is usually recommended that patients wear a sports shoe, possibly with an insole over sandals or slippers and that if extra support is required, <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Ankle-Supports-and-Ankle-Braces/Mueller-Plantar-Fasciitis-Arch-Support\">heel pads and arch supports</a>
62 should be sought to provide further stability. Pain killers and anti-inflammatory medications can be used to relieve any pain felt and also to reduce any swelling in the heel. Using an <a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy/Instant-Ice-Packs\">ice pack</a> when the injury first occurs will also offer some pain relief and reduce any inflammation. This can then be repeated after any period of walking or standing which may aggravate the injury. We have seen great results with some less traditional methods, for example&nbsp;using a <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Ankle-Supports-and-Ankle-Braces/Adjustable-Plastic-Slant-Board-Calf-Stretcher\">slant board</a> whilst sitting during the day.&nbsp;</p>\n<h1>Plantar Fasciitis Exercises</h1>\n<p>Although rest is highly recommended during recovery, gentle, regular exercises of the Achilles Tendon may aid the healing process as well as keep the area strong and flexible, making it easier to return to sport once the injury has healed.&nbsp; By gently stretching the area, the exercises can relieve the tightness of the Achilles tendon and plantar fasciitis felt and reduce the pain felt as a result.</p>\n<h1>Plantar Fasciitis Recovery Time</h1>\n<p>It usually takes around a week to recover from plantar fasciitis. After two weeks you should be able to return back to running or training. To shop our full range of Plantar Fasciitis products, <a href=\"https://firstaid4sport.co.uk/footcare-c29/plantar-fasciitis-c93\">click here</a>.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["8fbcb3ee-704b-4ef7-a7b9-5983347826fd","387f3762-2c34-4f37-a840-9b9135629185"],"id":199547534,"name":"Plantar Fasciitis","uuid":"d79b4029-f5fc-4de8-a943-7bd568462740","primary_category":{"_uid":"496e071d-d144-471a-85d5-3d2dc0720f59","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003202,"name":"Foot and Toe Injuries","uuid":"8fbcb3ee-704b-4ef7-a7b9-5983347826fd"}},"why-we-love-easter-skiing":{"_uid":"8df3be25-870f-401d-8330-e260485c53c9","body":[{"_uid":"5dc1b0c9-0ca2-487c-b97d-e8c5a3b5d117","text":{"plugin":"wysiwyg-tinymce","content":"<p><img class=\"size-full wp-image-1774 aligncenter\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/FA4S-Easter.jpg\" alt=\"\" /> Easter is a great time to enjoy skiing, making the most of the better weather, taking advantage of the last of the ski season. Easter is the perfect time to enjoy a skiing getaway with family and children or equally just with friends. If you are the type of person who wants to ski whilst enjoying the sunshine for 6 days of your holiday. Then Easter is the one for you, the most &ldquo;sun sure&rdquo; weeks you can have in the mountains. It&rsquo;s unlikely you&rsquo;ll be suffering with whiteouts and poor visibility often associated with trips earlier in the season. More likely you will spend your days sun creaming up and swapping the goggles for sunglasses.</p>\n<p>There couldn&rsquo;t be a better time to spend your afternoons sitting on top of the mountain, taking in the views and taking advantage of all that apres ski has to offer. Along with that sunshine comes the opportunity to soak it up. Each resort will have a number of activities on for children. From face painting, to sledging and Easter egg hunts&ndash; there is definitely something to keep them entertained. Check the tourist office in your local resort for all the details. Don&rsquo;t forget; Piste Etiquette &ndash; Stop on the side of the piste and be sure not to stop underneath a drop or else oncoming skiers won&rsquo;t see you. Look around when skiing across an intersection as skiers are coming from all directions.</p>\n<p>Safe Gear &ndash; Helmets are a must (not just for the children), protective eyewear and sunscreen (even on the overcast days). Wear plenty of layers, these can easily be removed if it is
62warm, but temperatures in the mountains can drop quickly.&nbsp;With the change in weather, comes a change in the skiing conditions, overnight freezes and warmer temperatures through the day mean the snow melts, Easter skiing is all about, sleeping in, lunch time cruising and apres ski from 3pm. This change in weather conditions can bring about some different injuries from what we are used to seeing throughout the rest of the season. The icy conditions in the morning causes and increase in falls and collision caused by a lack of control. In the afternoon the snow begins to turn into slush, this can result in a lot of undesired twisting through the knees, this can result in damage to the Medial and Lateral Collateral Ligaments.</p>\n<p>We recommend looking after your knees! It isn&rsquo;t worth the risk, if you have had a previous injury, or are prone to knee pain, then wearing a brace will go a long way to helping to prevent any unnatural twisting of the knee. For higher level injuries, the Donjoy Armor offers a level of support un-parallel to anything else on the market.&nbsp;Although minimal first aid is required as you are never far from a professional on piste runs, however, it is often useful to carry some cohesive rip or Zinc Oxide tape (ensure its hand tearable!) that can be used to secure or hold a multitude of things together- Broken boots, poles, ripped gloves or trousers, can even be used to tape a hand or arm around the chest as a splint/sling or tape two legs together with poles as a leg splint in emergencies. Also, top tip carry a heavy duty plastic bag as in the event of an injury you can fill this with snow, wrap some tape around the top and voila, instant ice pack for any sprains, strains or bruises. Be safe when skiing this Easter, but most of all have fun!</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302","18bf2503-5cd1-4442-b5ca-b624d2332523","387f3762-2c34-4f37-a840-9b9135629185","797d34bf-9155-4751-a040-afe1693e07fc","b142c354-dbc3-4352-8d25-45879143ec83","89e92009-346f-4593-a032-46d214abc85d"],"id":199547533,"name":"Why we love Easter Skiing!","uuid":"89bec2d1-ba09-42c7-af93-80b68571dadf","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"making-the-most-of-your-kinesiology-tape":{"_uid":"90dba549-aded-4982-a7a5-2eb6fd69fbad","body":[{"_uid":"55bc74f1-feee-4ed7-8a92-0c899c4bc2a2","text":{"plugin":"wysiwyg-tinymce","content":"<p><img class=\"size-full wp-image-1762 aligncenter\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/KST.jpg\" alt=\"\" />Kinesiology Tape, when applied correctly, should last 5 to 7 days. Sometimes activity and movement can loosen the adhesive and the tape starts to peel at the edges, other times the tape is reluctant to move. Here's some tips to make removal as quick and pain free as possible.</p>\n<h2>Before you tape:</h2>\n<p>Choosing the right tape. We offer a range of different kinesiology tapes, and it is important to find the one that is the best fit for you. Different brands and types have different properties, for example <a href=\"https://www.firstaid4sport.co.uk/Taping-Strapping/Kinesiology-Tape\">Mueller </a>tape is latex free, and <a href=\"https://www.firstaid4sport.co.uk/Taping-Strapping/Kinesiology-Tape\">Rocktape </a>do an extra sticky roll featuring a stronger adhesive. Some brands also do a gentle version of their tapes for sensitive skin or people who have had problems with adhesives on their skin in the past, often they have a gel based adhesive formulated for delicate or fragile skin. Avoiding extras. Kinesiology tape should not require any extra spray adhesive or skin preparation. Soap and water should be the only things you need to prepare your skin for taping. Apply your tape correctly to clean and dry skin. When applying be careful not to over stretch the ends of the tape, If the tape is pulling the skin it can lead to irritation. Top tip; another way to make your tape stick for longer is to cut curved corners rather than sharp ones.</p>\n<h2>Removal Time:</h2>\n<p>Removing the tape after soaking it in warm water can seem like a good idea, but don't remove the tape while it's wet. The adhesive in quality kinesiology tape is made to be non water soluble so warm water won't actually loosen the hold. Much like during application, flex as much as possible to keep the skin tight, but not so much as to be uncomfortable or cause pain. Hold your skin. Use one hand to hold the skin tight around where you are removing the tape. Use your thumb and index finger to frame the area. Pressing down on the skin close to where the tape is lifting, will keep the skin taut and help reduce area feeling the pull of the tape. Roll don't pull. Start from the top of the tape application, roll the tape from the edge in the direction of hair growth. Even if you did shave before application, it is always wise to go in the direction hair growth as it will reduce the amount of irritation to the follicles and pores. Soap and water. Once you have rolled off the tape, in rare cases there may be some adhesive residue. It should not be sticky, but sometimes there is a thin residue. This should come off with a bit of soap and water or hand sanitizer.</p>\n<p>Give your skin a little break. For some people kinesiology tape is an everyday solution to mobility problems. If you are removing an application and replacing it with fresh tape on a regular basis, we do recommend giving your skin an hour or so to rest between applications. Whilst kinesiology tapes are breathable, remov
62ing an application skin can get a little flushed and puffy. Allowing about an hour between applications gives your skin some time to recover. <a href=\"https://www.firstaid4sport.co.uk/Taping-Strapping/Kinesiology-Tape\">View our full range of kinesiology tape here. &nbsp;</a></p>"},"component":"TextContent","show_more":false,"indent_content":""},{"id":"","_uid":"00691666-3270-42ad-b731-34894df7bd27","class":"","blocks":[{"_uid":"be2ab946-24b9-45e2-823a-13332ab83749","component":"BlockContent2Columns","columnTitle":"","columnContentLeft":[{"id":"","_uid":"9350647e-5623-4fff-b7fa-1a5b92533056","class":"mt-4","blocks":[{"id":"5tx10bcg64","_uid":"78a93c2d-5555-49e6-98c6-b0220bf31b1e","component":"WistiaVideo"}],"hidden":false,"component":"Story"}],"columnContentRight":[{"id":"","_uid":"18ef2c74-4a18-4d72-85d0-241891c65c84","class":"mt-4","blocks":[{"_uid":"d9cc30a8-654a-48fd-89ce-492c6a46b6cd","image":{"id":22561297,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/578x318/1e23125875/product-spotlight-mueller-kinesiology-tape-578-x-318-px.png","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"width":"","height":"","component":"ImageFull"}],"hidden":false,"component":"Story"}]}],"hidden":false,"component":"Story"}],"component":"BlogPost","categories":["18bf2503-5cd1-4442-b5ca-b624d2332523","1be94f55-e8c0-46fa-905f-756fe4b347ad"],"id":199547532,"name":"Making the most of your Kinesiology Tape","uuid":"48747991-8a1e-48e5-9590-8df9ab3ec544","primary_category":{"_uid":"69262a89-113c-4043-93d8-dfabfe0a4cdd","component":"BlogCategory","id":199001207,"name":"Health and Wellbeing","uuid":"18bf2503-5cd1-4442-b5ca-b624d2332523"}},"how-to-fit-the-donjoy-armor":{"_uid":"13ebcea3-01b5-4e94-8a51-fff4b609bd16","body":[{"_uid":"d4c615a0-2c08-456a-8c2b-388accb9de0f","text":{"plugin":"wysiwyg-tinymce","content":"<p>There is no doubting that the Donjoy Armor is an amazing piece of kit is invaluable for ACL injuries. However, it can seem awkward to fit at first. This video takes you through the fitting process that you would go through if you booked a fitting with us. This video covers:</p>\n<ul>\n<li>How to measure before you order</li>\n<li>Putting on the brace</li>\n<li>Checking the fit of the brace</li>\n</ul>\n<p>Ensuring that you have a correctly fitting brace will mean that it provides the maximum protection for your knee and the surrounding ligaments. It is an ideal brace for playing high level sport following the rehab of an ACL injury. For more information, and to shop, <a href=\"https://www.firstaid4sport.co.uk/Brands/Donjoy\">click here</a>.&nbsp;</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","797d34bf-9155-4751-a040-afe1693e07fc","1be94f55-e8c0-46fa-905f-756fe4b347ad","b142c354-dbc3-4352-8d25-45879143ec83","89e92009-346f-4593-a032-46d214abc85d"],"id":199547529,"name":"How to fit the Donjoy Armor","uuid":"8fb097b9-f62d-4d0b-b873-e9bb5933a15a","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"knee-brace-hinges":{"_uid":"efb56e66-7b9a-4413-b69f-4db86fe9169a","body":[{"_uid":"bd71fc33-1e09-4bf8-af1e-5e11953a807a","text":{"plugin":"wysiwyg-tinymce","content":"<p>Choosing a <span style=\"color: #ff6600;\">knee brace</span> can be difficult and confusing. Lots of technical language is thrown around with little or no explanation of what it actually means, or advice on which w
62ould really work best for you and your injuries. Hinged knee braces provide the best support, however, did you know that there are five different types of hinge? Each offering different benefits and levels of support. We decided that it would be helpful to put together a blog post explaining these different hinges to hopefully make your shopping experience easier. We will start with the least complex of the hinge types and work through to the more complicated and higher lever support hinges.</p>\n<h2>Pot Rivet Hinge</h2>\n<p>Pot rivets are the simplest hinge. They feature one or more often two points of pivot, and are restricted to 180 degrees of vertical movement and do not bow horizontally meaning that they prevent any twisting or unnatural movement. The two hinges are not connected meaning that they work independently of each other. They offer support for the knee, but they do not offload any of the pressure away from the joint, simply support and correct the knees natural movement, making them an ideal choice for supporting a general imbalance or weak joint.</p>\n<h2>Triaxial or Three Point Hinge</h2>\n<p>The construction of this is identical to the pot rivet hinge, the only difference being that the hinge features three points of pivot, this gives it a slightly more natural movement than the standard hinge, meaning that they will feel less restrictive whilst essentially offering the same level of support to the joint. Again these tend to only allow 180 degrees of movement so if you suffer with hyper extension (hyper meaning too much, extension meaning straightening) where your knee gives way when it is fully straight or goes past being straight, then a hinge with a definite end point is for you.</p>\n<h2>Leaf Springs</h2>\n<p>Non-axial leaf springs work differently to a conventional hinge. It is formed using sandwiched layers of metal and plastic which can freely bend vertically forwards and backwards at any point, but will not bend side to side, this makes them popular as they do not feel restrictive but do keep the knee straight. The springing action gives the feeling of pushing the knee and helping to complete a step. The downside of this free movement forwards and back is that it is not limited to the natural 180 degree movement of the knee so it does not prevent hyper extension of the knee in a forward motion. Taking these properties into consideration braces including this system are suitable for use on knees with medial or lateral weakness, that makes it prone to collapsing inwards or outwards and hyper extension is not an issue. The non-axial leaf spring is unique to the <span style=\"color: #ff6600;\">Push braces</span>, perfect for everyday use, or during low impact sports such as walking, golf and jogging.</p>\n<h2>Offloading or Geared Hinges</h2>\n<p>Offloading hinges have just one point of pivot (but often widened over what looks like 2 points) around a gear mechanism, meaning that both sides work in tandem with each other. &nbsp;If you were to hold the centre and move one \"arm\" the other will move to match. It is this connection between the gears that causes weight to offload from the knee through the hinge where it is then dispersed through the thigh and calf muscles. The offloading hinge provides a higher level of support than the triaxial hinges, however, the movement does not feel as natural so some people may find this restrictive. An offloading hinge is recommended for use with <span style=\"color: #ff6600;\">high level ligament injuries</span>, as they keep the knee in line and prevent bowing, twisting, hyperextension and any other unnatural movement. This rigidity makes them ideal for higher impact sports such as skiing.</p>\n<h2>Fourcepoint Hinge</h2>\n<p>Fourcepoint is a type of hinge unique to the <span style=\"color: #ff6600;\">Donjoy range</span>. The Fourcepoint hinge gives an offloading effect similar to the offloading hinge. When you straighten out a Fourcepoint hinge, rather fully extending to 180 degrees straight away, the hinge slows and softens for the final part of the movement, providing a cushioning effect through the joint. It achieves this through a combination of geared hinges and springs. This softening action be can set to come into effect at different stages of extension, depending upon which &lsquo;level&rsquo; is selected. Level one is the least cushioning, so only engages at 175 degrees, level 2 engages at 169 degrees and level 3 at 160 degrees. The hinge is designed to never quite reach the full 180 degree extension, this prevents the knee from locking in the straight position. The Fourcepoint has the additional feature of being able to adjust the angle to which the knee can be bent by inserting flexion stops, they can be set at 90, 75, 60 and 45 degrees making this an ideal alternative to NHS braces post-surgery or treatment, as the brace can be adju
62sted to your stage of rehabilitation. This hinge provides maximum relief to the joint, and for that reason it is recommended for high impact sports such as skiing and motocross. See our range of <span style=\"color: #ff6600;\">Hinged Knee Supports and Hinged Knee Braces.</span></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302","387f3762-2c34-4f37-a840-9b9135629185","797d34bf-9155-4751-a040-afe1693e07fc","1be94f55-e8c0-46fa-905f-756fe4b347ad"],"id":199547505,"name":"Knee Brace Hinges","uuid":"11c3cb6f-5e81-4600-81d3-d04ab5443b63","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"7-reasons-why-we-love-kinesiology-tape":{"_uid":"5d6e0cff-12f8-43b5-8991-6a9d878aec2c","body":[{"_uid":"0042bd9e-4873-4a58-8738-4dfe60c15ec8","text":{"plugin":"wysiwyg-tinymce","content":"<h3><a href=\"https://www.firstaid4sport.co.uk/Taping-Strapping/Kinesiology-Tape\">Kinesiology tape</a> is one of our most popular products, however, you may be thinking what actually is it? Or, how can I use it? Keep reading to find out;</h3>\n<p><strong>It is proven to work</strong> &ndash; kinesiology tape has had significant research done to prove that it accelerates the healing process for a range of injuries, from trauma to inflammatory conditions. <strong>Durability</strong> &ndash; Kinesiology tape is so durable that it can be left on for up to five days. Meaning that you can reap the rewards of its therapeutic benefits 24 hours a day. <strong>Relief from pain and discomfort</strong> &ndash; Kinesiology tape works on both physical and neurological mechanisms to relieve pain. Due to the lifting action on the skin, the tape is particularly good for the treatment of acute sporting injuries, relieving pressure on the pain receptors that are located under the surface of the skin, providing effective relief. <strong>Speeding up recovery</strong> &ndash; When applied to fatigued and over worked muscles, kinesiology tape works to remove by products allowing for rapid recovery. This has the potential to aid athletes when taking part in endurance style events by preventing muscle fatigue, or by allowing for a more complete recovery between repetitive or high intensity events. <strong> Support</strong> &ndash; Kinesiology tape has unique elastic qualities unlike any other tape meaning that it provide a light support to the injured area promoting a safe and healthy range of motion. <strong>Continue being active</strong> &ndash; This is one of the key selling points of kinesiology tape, especially when being used by competitive athletes. Injuries can be taped up, and pain can be reduced to a level at which the athlete can continue training under guidance to ensure that the injury is not worsened. <strong>No more cramping or spasms</strong> &ndash; Applying kinesiology tape increases circulation to the skin and working muscles below, meaning more oxygen and nutrients at a cellular level, whilst also accelerating the removal of waste and by-products. In turn this will also help to prevent the cramping that often occurs in overused or injured muscles. You can shop our full range of Kinesiology Tape <a href=\"https://www.firstaid4sport.co.uk/Taping-Strapping/Kinesiology-Tape\">HERE</a></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["18bf2503-5cd1-4442-b5ca-b624d2332523","1be94f55-e8c0-46fa-905f-756fe4b347ad"],"id":199547504,"name":"7 Reasons why we Love Kinesiology Tape","uuid":"db9b3eff-1208-4b47-8e29-35dd1a74b3aa","primary_category":{"_uid":"69262a89-113c-4043-93d8-dfabfe0a4cdd","component":"BlogCategory","id":199001207,"name":"Health and Wellbeing","uuid":"18bf2503-5cd1-4442-b5ca-b624d2332523"}},"knee-arthritis-osteoarthritis":{"_uid":"4b5ca07d-60c2-43fe-be89-274348629db1","body":[{"_uid":"e795eafa-063f-461d-abc7-958bda6e1f56","text":{"plugin":"wysiwyg-tinymce","content":"<h2>What is arthritis?</h2>\n<p>Arthritis is a condition characterised by a degenerative process whereby there is gradual wear and tear to the cartilage and bone surfaces of a joint with subsequent inflammation. Arthritis of the knee may occur following a specific injury or due to repetitive impact through the knee joint, beyond what it can withstand over a period of time. In a normal knee, joint surfaces are smooth and there is cartilage between the bone ends which allows for efficient shock absorption and smooth movement (see healthy knee x-ray).</p>\n<h2>Knee Arthritis Anatomy</h2>\n<p>When the knee is damaged or overloaded, particularly with excessive weight-bearing or twisting forces, degeneration of the cartilage can occur, reducing the knee&rsquo;s shock absorbing capacity. As the condition progresses, and the cartilage wears away, the joint space can narrow and there is eventual wearing down of the bone ends so that the surfaces are no longer smooth (see arthritic knee x-ray). The bone ends may also develop small bony processes (spurs) called &lsquo;osteophytes&rsquo;. When some or all of these changes occur, the condition is known as knee arthritis. Arthritis of the knee usually occurs after the age of 50 years and tends to affect females more frequently than males. It is more common in those patients who have a past history of injury, surgery or trauma to the knee.</p>\n<h2>Signs and symptoms of knee arthritis</h2>\n<p>Patients suffering with arthritis of the knee usually experience symptoms that develop gradually over time. In patients with minor cases of knee arthritis, little or no symptoms may be present. As the condition progresses, there may be increasing knee pain with weight bearing activity and joint stiffness (particularly after rest or first thing in the morning). Swelling, decreased flexibility (i.e. an inability to fully straighten or bend the knee), severe joint pain, pain at night and a grinding, clicking or locking sensation during certain movements may also be experienced. Symptoms can sometimes fluctuate from month to month with patients reporting an increase in symptoms with colder weather. In more severe cases, muscle wasting (especially of the quadriceps), a visible deformity of the knee joint, and a limp may also be present. Diagnosis of knee arthritis A thorough subjective and objective examination from a physiotherapist may be sufficient to diagnose knee arthritis. An X-ray is usually required to confirm diagnosis and may demonstrate signs of decreased joint space, irregularities of the bony ends and/or the presence of bony spurs (osteophytes). Sometimes an MRI may also be indicated to assist with diagnosis and rule out other pathologies.</p>\n<h2>Prognosis of knee arthritis</h2>\n<p>Because knee arthritis is a progressive condition, complete resolution of symptoms is often not possible. However, in mild to moderate cases, most patients, if managed well, can maintain an active lifestyle with little or no symptoms and delay or prevent the deterioration of the condition. In severe cases that have been unresponsive to appropriate physiotherapy management and where quality of life is significantly affected, knee joint replacement surgery is usually indicated with most patients subsequently experiencing a good outcome following the procedure.</p>\n<h2>Other intervention for knee arthritis</h2>\n<p>Although a knee brace cannot physically improve the symptoms of arthritis, it is advised that keeping the knee warm can help to reduce discomfort especially in the winter months, and keeping the knee c
62ompressed will help to keep swelling around the joint to a minimum. See&nbsp;our full range of <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Knee-Supports-and-Knee-Braces\">Knee Supports and Knee Braces.</a></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["18bf2503-5cd1-4442-b5ca-b624d2332523","387f3762-2c34-4f37-a840-9b9135629185","797d34bf-9155-4751-a040-afe1693e07fc"],"id":199547503,"name":"Knee Arthritis (Osteoarthritis)","uuid":"0aa0c559-699c-4d96-a293-026ad6d58d77","primary_category":{"_uid":"69262a89-113c-4043-93d8-dfabfe0a4cdd","component":"BlogCategory","id":199001207,"name":"Health and Wellbeing","uuid":"18bf2503-5cd1-4442-b5ca-b624d2332523"}},"coping-with-the-mental-impact-of-a-sports-injury":{"_uid":"bf9470ce-c4df-431c-a17f-f17c59edbc9d","body":[{"_uid":"38fe7bc2-419e-4bb8-82cb-586b64f5c0e9","text":{"plugin":"wysiwyg-tinymce","content":"<p style=\"line-height: 24.0pt; background: white;\"><span style=\"font-family: 'Arial',sans-serif; color: #333333;\">The is undoubtedly many factors to take into consideration when it comes to the healing process following a sports injury, however one of the factors that we rarely consider is the mental side of healing. The psychological effect that an injury can have on a person and how their mental state effects the healing process.</span></p>\n<p style=\"line-height: 24.0pt; background: white;\"><span style=\"font-family: 'Arial',sans-serif; color: #333333;\">Injuries in sport can cause people to react in many different ways, from anger and rage to sadness, denial and possibly even depression. A positive mind set definitely plays a part in the effective healing process, ensuring that the athlete is able to cope with the change of routine and channel energy into becoming more focused and resilient.</span></p>\n<p style=\"line-height: 24.0pt; background: white;\"><span style=\"font-family: 'Arial',sans-serif; color: #333333;\">Coming to terms with the injury and learning as much about your injury as possible is the first step to recovery. The more you know about your injury, for example; cause, treatment, diagnosis, recovery and how to prevent it happening again, can all help to prevent feelings of anxiety towards the injury and feel a greater sense of control.</span></p>\n<p style=\"line-height: 24.0pt; background: white;\"><span style=\"font-family: 'Arial',sans-serif; color: #333333;\">Accepting responsibility for your injury is an important next step, by accepting that you have sustained an injury and that it is up to you to control the outcome. By not dwelling on the situation you will feel a greater sense of control over it.</span></p>\n<p style=\"line-height: 24.0pt; background: white;\"><span style=\"font-family: 'Arial',sans-serif; color: #333333;\">Now for the difficult bit. Maintaining a positive attitude throughout the recovery process is vital. This means; turning up for appointments, taking advice from health care professionals, and most of all doing your homework, they will know if you dong follow through on their recommendations. Banishing negative thoughts will help to keep your motivation and focus levels high and find positivity in the completion of your new routine. Research has shown that using certain mental skills and techniques can actually speed up the healing process.</span></p>\n<p style=\"line-height: 24.0pt; background: white;\"><span style=\"font-family: 'Arial',sans-serif; color: #333333;\">During your recovery the best thing that you can do is surround yourself with people who motivate you and offer support. Friends, family, team mates or coaches, whoever offers you encouragement.</span></p>\n<p style=\"line-height: 24.0pt; background: white;\"><span style=\"font-family: 'Arial',sans-serif; color: #333333;\">Taking your time and following the steps above can help you to overcome an injury without too much of an impact on your mental state. It is easy for athletes to end up feeling low and isolated following an injury, however, by setting realistic goals and remaining positive and focussed, athletes can heal much more efficiently.</span></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["18bf2503-5cd1-4442-b5ca-b624d2332523","89e92009-346f-4593-a032-46d214abc85d"],"id":199547502,"name":"Coping with the Mental Impact of a Sports Injury","uuid":"065f0a9e-2f46-4357-8b58-9801d010f073","primary_category":{"_uid":"69262a89-113c-4043-93d8-dfabfe0a4cdd","component":"BlogCategory","id":199001207,"name":"Health and Wellbeing","uuid":"18bf2503-5cd1-4442-b5ca-b624d2332523"}},"knee-braces-for-horse-riding":{"_uid":"3e3cef52-10f9-40fa-9044-6cac8c561594","body":[{"_uid":"4f60460a-74e0-4c61-ac2e-3a4a1e74907a","class":"","image":{"id":215378077522262,"alt":"A horse and rider jump over an obstacle with the text \"Getting Back on the Saddle\" overlaid on a background with horseshoe patterns.","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/1480x294/8c031d0fc2/getting-back-into-the-saddle.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"A horse and rider jump over an obstacle with the text \"Getting Back on the Saddle\" overlaid on a background with horseshoe patterns.","size":"1480x294","title":"","source":"","copyright":""},"is_external_url":false},"width":"1480","height":"294","component":"ImageFull"},{"id":"","_uid":"d2c0a31f-febb-48dd-ab4d-0f9bb4ec2b73","class":"divider-line","blocks":[],"hidden":false,"component":"Story"},{"_uid":"d8205a49-4b73-418c-88e0-8ac12dde34b1","text":{"plugin":"wysiwyg-tinymce","content":"<p>Anyone who goes horse riding understands just how tough this sport can be on your knees. However, the logistics of the sport makes protecting the knees very difficult with problems such as tight fitting clothing, the need for a complete range of motion, and most importantly the fact that most of us would rather suffer with knee pain than risk scratching our tack!</p>\n<h2>The Mechanics</h2>\n<p>Your knees are designed to move in one direction only, front to back. It is not meant to move side to side or rotate. When sitting on a horse, we compress this straight hinge structure against the round surface of the horse&rsquo;s barrel. This creates a side-to-side stress on the knee joint that it was not designed to endure.</p>\n<p>Over a long period of time, this pressure can cause the medial collateral ligament to tighten and the lateral ligament to weaken and stretch. Disruption of either ligament shifts the tibia in the opposite direction, so lateral-ligament weakness results in deviation of the tibia inward (medially), making the knee joint unstable. This instability can cause the knee to bow; the stresses on the joint accelerate.</p>\n<p>When standing and walking, the body presses down on the knee unevenly, with more weight borne on the medial surface of the tibia. This results in compression of the medial meniscus&nbsp;causes inflammation in the joint and degradation of the cartilage that can eventually lead to osteoarthritis. Add hook like arthritic bone spurs, and the result is likely a future knee replacement. The use of a brace can help to keep the joint straight, thus reducing the symptoms described above.</p>"},"component":"TextContent","show_more":false,"indent_content":""},{"id":"","_uid":"3e2f7669-912b-4218-b3a4-123e592175aa","class":"sm:flex gap-4 mb-4","blocks":[{"id":"","_uid":"95d09ba1-d7ce-44c6-9a0b-1331e65315a6","class":"w-1/2","blocks":[{"_uid":"77a10835-daa4-4544-8fb8-d4f4b9e60337","class":"","image":{"id":215667214690914,"alt":"
62A woman in equestrian gear rides a brown horse in an outdoor arena, with trees in the background.","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/500x350/c3d5dc7628/shorter-rider-with-knee-brace.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"A woman in equestrian gear rides a brown horse in an outdoor arena, with trees in the background.","title":"","source":"","copyright":""},"is_external_url":false},"width":"500","height":"350","component":"ImageFull"}],"hidden":false,"component":"Story"},{"id":"","_uid":"f45130dc-13f7-4e1a-97b5-07aa5c3989bb","class":"w-1/2","blocks":[{"_uid":"d6ed213c-ef89-495f-b099-d6b31eb7c0f8","text":{"_uid":"d640f453-4cdc-4074-add2-6d14143374cf","plugin":"wysiwyg-tinymce","content":"<h2>Our Recommendations</h2>\n<p>Taking all of these points into consideration, we suggest choosing a horse-riding brace that features a removable inner hinge to help prevent any harm to your saddle, and one that isn&rsquo;t overly bulky, so you still have the flexibility and comfort to have the option to wear it discreetly underneath your breeches.<br /><br />Bearing these two things in mind, we would recommend the&nbsp;<a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Knee-Supports-and-Knee-Braces/Donjoy-Playmaker-II-Wraparound-Knee-Brace\" target=\"_blank\" rel=\"noopener noreferrer\">Donjoy Playmaker</a>&nbsp;or the&nbsp;<a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Knee-Supports-and-Knee-Braces/Mueller-427-Elasticated-Knee-Support-with-stays\" target=\"_blank\" rel=\"noopener noreferrer\">Donjoy 427</a>. Both of these braces provide protection, compression and support for ligament problems and general knee instabilities. The Donjoy Playmaker is a wraparound-style brace, whereas the 427 is a pull-on style brace.<br /><br />Pull on braces as standard are a slimmer fitting less bulky design, however, it is personal preference which style people prefer. However, despite being slightly more bulky, the Donjoy Playmaker does have the benefit of being manufactured specifically with athletes in mind and is made from DryTex fabric that will keep the leg dry and cool during exercise.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"hidden":false,"component":"Story"}],"hidden":false,"component":"Story"},{"_uid":"06e3ea3d-61c8-4618-8c4f-3252fe07b98c","products":[{"_uid":"b686015d-2746-46dd-8557-1a7fafdac003","cat_id":"100396","component":"Product","parent_id":"","cat_name_override":"","cat_image_override":{"id":null,"alt":null,"name":"","focus":null,"title":null,"source":null,"filename":"","copyright":null,"fieldtype":"asset","meta_data":[]},"cat_description_override":"","Catid":100396,"Name":"Donjoy Playmaker II Wraparound Knee Brace","ShortDescription":"<p>Hugely popular brace with improved design for even greater comfort and usability</p>\n","FlashFileName":null,"customisable":false,"ghost_link":"","url":"/Supports-Braces/Knee-Supports-and-Knee-Braces/Donjoy-Playmaker-II-Wraparound-Knee-Brace","ala":163.15,"ala_inc_vat":195.78,"images":[{"FileName":"KXDJ03-Donjoy-Playmaker-II-Wraparound-Knee-Brace.jpg","include_in_product":true},{"FileName":"KXDJ03-Donjoy-Playmaker-II-Wraparound-Knee-Brace_2.jpg"},{"FileName":"KXDJ03-Donjoy-Playmaker-II-Wraparound-Knee-Brace_3.jpg"},{"FileName":"KXDJ03-Donjoy-Playmaker-II-Wraparound-Knee-Brace_4.jpg"}],"UserMustCustomise":false},{"_uid":"f7899880-a81e-4868-95ee-052e2f78c02c","cat_id":"100410","component":"Product","parent_id":"","cat_name_override":"","cat_image_override":{"id":null,"alt":null,"name":"","focus":null,"title":null,"source":null,"filename":"","copyright":null,"fieldtype":"asset","meta_data":[]},"cat_description_override":"","Catid":100410,"Name":"Mueller 427 Elasticated Knee Support with stays","ShortDescription":"<p>Offers medium support for general knee pain caused by overuse, tendonitis and arthritis</p>\n","FlashFileName":"3","customisable":null,"ghost_link":null,"url":"/Supports-Braces/Knee-Supports-and-Knee-Braces/Mueller-427-Elasticated-Knee-Support-with-stays","ala":19.3,"ala_inc_vat":23.16,"images":[{"FileName":"KXMU427-Mueller-427-Elasticated-Knee-Support-with-stays.jpg","include_in_product":true},{"FileName":"KXMU427-Mueller-427-Elasticated-Knee-Support-with-stays_2.jpg"},{"FileName":"KXMU427-Mueller-427-Elasticated-Knee-Support-with-stays_3.jpg"}],"UserMustCustomise":false},{"_uid":"095212f8-c7a1-4117-a819-92e2b1995801","cat_id":"100398","component":"Product","parent_id":"","cat_name_override":"","cat_image_override":{"id":null,"alt":null,"name":"","focus":null,"title":null,"source":null,"filename":"","copyright":null,"fieldtype":"asset","meta_data":[]},"cat_description_override":"","Catid":100398,"Name":"Playmaker II Knee Brace","ShortDescription":"<p>Provides strong support with a patella buttress to aid tracking and 3 securing straps</p>\n","FlashFileName":null,"customisable":false,"ghost_link":"","url":"/Supports-Braces/Knee-Supports-and-Knee-Braces/Playmaker-II-Knee-Brace","ala":147,"ala_inc_vat":176.4,"images":[{"FileName":"KXDJ09-Playmaker-II-Knee-Brace.jpg","include_in_product":true},{"FileName":"KXDJ09-Playmaker-II-Knee-Brace_2.jpg"},{"FileName":"KXDJ09-Playmaker-II-Knee-Brace_3.jpg"},{"FileName":"KXDJ09-Playmaker-II-Knee-Brace_4.jpg"}],"UserMustCustomise":false},{"_uid":"b1ba2f70-eff9-40b0-a8ed-84e1c8a79d82","cat_id":"100414","component":"Product","parent_id":"","cat_name_override":"","cat_image_override":{"id":null,"alt":null,"name":"","focus":null,"title":null,"source":null,"filename":"","copyright":null,"fieldtype":"asset","meta_data":[]},"cat_description_override":"","Catid":100414,"Name":"Mueller Hg80 Knee Brace with Stabilisers","ShortDescription":"<p>Provides support for stiff, weak or painful knees with state of the art technology</p>\n","FlashFileName":"3","customisable":null,"ghost_link":null,"url":"/Supports-Braces/Knee-Supports-and-Knee-Braces/Mueller-Hg80-Knee-Brace-with-Stabilisers","ala":45.5,"ala_inc_vat":54.6,"images":[{"FileName":"KXMU5436-Mueller-Hg80-Knee-Brace-with-Stabilisers.jpg","include_in_product":true},{"FileName":"KXMU5436-Mueller-Hg80-Knee-Brace-with-Stabilisers_2.jpg"},{"FileName":"KXMU5436-Mueller-Hg80-Knee-Brace-with-Stabilisers_3.jpg"}],"UserMustCustomise":false}],"component":"ProductGrid","page_title":"","limit_amount":"","show_vat_toggle":false},{"id":"","_uid":"4dccd015-8c3f-4c06-9ab8-126834f05528","class":"divider-line","blocks":[],"hidden":false,"component":"Story"},{"_uid":"73e68639-6218-4887-9676-c0026d53ea06","text":{"plugin":"wysiwyg-tinymce","content":"<h2>Top Tip</h2>\n<p>A customer of ours recently had a great idea, as she found that she did not like riding with her brace under her breeches; however, as she was using it for showing, she could not have the brace on display. Her solution was to cut a pair of old, slightly baggier breeches above and below the knee, creating a perfect sleeve to cover the brace when in the show ring.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","797d34bf-9155-4751-a040-afe1693e07fc","1be94f55-e8c0-46fa-905f-756fe4b347ad","89e92009-346f-4593-a032-46d214abc85d"],"id":199547451,"name":"Knee Braces for Horse Riding","uuid":"06037deb-f0b3-4132-90b3-51c89320d41c","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"recurrent-injuries":{"_uid":"29d388a8-8564-48f0-9d4a-6830442229e8","body":[{"_uid":"9fb2c9da-1554-4ecb-9977-b646cd4ea177","text":{"plugin":"wysiwyg-tinymce","content":"<p>Recurrent injury is an injury to any location on the body that previously sustained the same injury. It can be caused by anything, from an accident, sports injury, or work-related incident. Sports injuries can often be recurrent with subsequent injuries being influenced by the first injury. Most recurrent injuries are usually worse than the initial injury, as a tendon or muscle that was partially torn the first time is at risk of being severely ruptured the next time. Recurrent injuries could have a severe impact on the injured person&rsquo;s ability to participate, and could even challenge the career of an athlete.</p>\n<h2>Who is most prone to recurrent injuries?</h2>\n<p>Recurrent injuries are most common in athletes and schoolchildren. Recurrent injuries very within sport, with football players have the highest rate of recurrent injuries, gender is also observed as an influential factor with girls more prone to recurrent injuries than boys. Ankles, knees, shoulders, and head are most prone to recurrent injuries, the most common injury types being, muscle sprains, ligament strains, and concussions. Work related recurrent injuries most often affect the neck and back. Exerting too much force on the back, repetitive movements, and abnormal posture contribute to muscle fatigue and injury. Poor proprioception, neglecting symptoms of pain or weakness, incomplete rehabilitation, poor warm-up, and overuse are often associated with re-injury. <a href=\"../../../supports-and-braces-c5\">Braces</a> and <a href=\"../../../strapping-and-taping-c3\">tape </a>can be used to aid and improve a person&rsquo;s proprioception by making them more cognitively aware of the injury and thus encouraging them to protect it.</p>\n<h2>Treatment</h2>\n<p>Obviously the best way to avoid recurrent injuries is to avoid the initial injury, but this is not always possible. Knowledge of injury patterns, treatment and the rehabilitation process is essential in preventing recurrent injuries. Professional athletes would use a physical therapy programme to rehabilitate and return to their sport following an injury. A physical therapy program deals with the injuries sustained by children involved in any sport, and is well designed to treat recurrent injuries. As there are specific injuries to each sport, an individualised professional treatment program designed by the physical therapist helps to avoid re-injury. The treatment often involves the use of hot and cold therapy, massage, and developing wellness-oriented programs to encourage healthier and more active lifestyles. A focused rehabilitation program can improve flexibility, strength, and range of motion, and help the patient return back to their favourite sport or daily routine with confidence.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["18bf2503-5cd1-4442-b5ca-b624d2332523"],"id":199547422,"name":"Recurrent Injuries","uuid":"ac36a16f-fa8b-48b1-999c-1f7fc977b357","primary_category":{"_uid":"69262a89-113c-4043-93d8-dfabfe0a4cdd","component":"BlogCategory","id":199001207,"name":"Health and Wellbeing","uuid":"18bf2503-5cd1-4442-b5ca-b624d2332523"}},"the-importance-of-warming-up-and-cooling-down":{"_uid":"805ad007-47ba-4409-a8fc-282b0022c9a4","body":[{"_uid":"6bcde74c-b096-4c62-b8d7-10f4e2f94db5","text":{"plugin":"wysiwyg-tinymce","content":"<h2>Warming Up</h2>\n<p>Before exercise, it is very important to warm up the body. This aids the performer in preparing physiologically and psychologically for exercise, reducing the risk of injury when exercising. Warm up exercises prepare the body for exercising by increasing the blood flow to the muscles allowing for an increase in their range of movement, which can increase oxygen levels in the muscle cells. Doing this gradually increases body temperature. This then increases the speed and force of muscular contractions, as speed of nerve impulses increases at higher body temperatures, and muscles range of movement increases. Warming up thoroughly also ensures that the demand made on the circulatory and metabolic
62systems is gradual. Meaning that blood can safely be diverted away from other parts of the body such as the digestive system and towards the muscles being worked. Starting your exercise session in this way, helps to improve neural function and co-ordination, protecting major joints as it allows time to increase the supply of lubricating synovial fluid to the joints, and to prepare cartilages. The warm up should be testing enough to cause perspiration but not so intense to cause fatigue. Warm up type should be appropriate for the activity planned. It also needs to be appropriate to the individual, factors such as age and level of fitness need to be taken into consideration, however generally a 5-10 minutes routine is appropriate. A warm up may include: &bull; walking or jogging to increase the body&rsquo;s temperature &bull; dynamic stretches to reduce muscle stiffness &bull; specific stretches for muscles that will be used during exercises Doing this will help to prepare the body and the mind for the more energetic demands to come.</p>\n<h2>Cooling Down</h2>\n<p>Cooling down post exercise is just as important as the warm up. The aim is to decrease the intensity of the aerobic session and to return the body to a state of rest. Cooling down has the effect of: &bull; preventing blood pooling, returning the blood back to the heart rather than allowing it to pool in the muscles that have been worked &bull; bringing the heart rate back down, in a gradual and controlled manner &bull; preventing fainting by ensuring that the brain continues to receive a sufficient supply of blood and oxygen &bull; reducing the lactic acid levels in the blood Once you have completed your session you can then focus on the cooling down. The key to an effective cool down routine is that it should be a gradual process. Use the first 3-5 minutes should be spent lowering the intensity of your exercise to that of a walk, this will allow you to bring your breathing under control and back to normal. Once your heart rate has returned back to a state of rest you can then follow this with some stretching. Stretching the muscle groups you used in your workout will reduce the delayed onset of muscular soreness, aid recovery and assist your body in its repair process. Don&rsquo;t forget to include some deep breathing as this will help to oxygenate your system.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["18bf2503-5cd1-4442-b5ca-b624d2332523"],"id":199547421,"name":"The Importance of Warming Up and Cooling Down","uuid":"51d2da65-c97d-4319-a32b-1c8734590d4f","primary_category":{"_uid":"69262a89-113c-4043-93d8-dfabfe0a4cdd","component":"BlogCategory","id":199001207,"name":"Health and Wellbeing","uuid":"18bf2503-5cd1-4442-b5ca-b624d2332523"}},"hot-and-cold-therapy-which-one-to-use-and-when":{"_uid":"4d2071d3-ac95-4034-8fe4-ce66f4434141","body":[{"_uid":"cb3be3fd-cdcd-4416-b885-c7a11165a05a","text":{"plugin":"wysiwyg-tinymce","content":"<h2>Confused about whether to use hot or cold therapy? We make it easy.</h2>\r\nThe hot vs cold therapy debate can seem complicated, so here are 4 simple rules to follow:\r\n<h3><strong><u>Cold Therapy</u></strong></h3>\r\nDO - Use Cold Therapy immediately after an injury to reduce swelling and inflammation.\r\n\r\nDON'T - Use Cold Therapy on stiff muscles or joints.\r\n<h3><strong><u>Hot Therapy</u></strong></h3>\r\nDO - Use Hot Therapy to relax or soothe sore muscles and increase range of motion.\r\n\r\nDON'T - Use Hot Therapy on an injury that is already warm to the touch.\r\n<h2>Cold Therapy - Explained</h2>\r\nAs a general guideline, sudden acute injuries such as sprained ankles, muscle tears, bruising or inflammation should be treated with cold therapy as soon as possible. Why? In the case of sudden injury, the soft tissues surrounding the area often bruises, swells and inflammation occurs. The application of cold therapy can help to reduce this.\r\n\r\nCold therapy constricts blood vessels and reduces blood flow when applied. This reduced blood flow limits the amount of fluid around the injury, which in turn minimises swelling. Cold therapy can also have a numbing effect, which can help to decrease the pain.\r\n\r\nCold therapy should be used for a further 3-5 days following an injury. Cold packs are also recommended for treating overuse injuries, common in athletes. Apply a cold pack after activity to help limit any inflammation that happens as a result of the activity. Ice packs should not be used before exercise.\r\n\r\nWe offer a range of both single use and reusable ice packs in our <a href=\"https://firstaid4sport.co.uk/product-category/hot-and-cold-therapy/hot-and-cold-packs/\">Hot &amp; Cold Therapy</a> range, for pitch side we recommend <a href=\"https://firstaid4sport.co.uk/product/original-koolpak-instant-ice-pack/\">Koolpak Instant Ice Packs</a> for convenience however, if you are regularly using ice therapy then <a href=\"https://firstaid4sport.co.uk/product/koolpak-luxury-reusable-hot-cold-pack/\">Koolpak Reusable Packs</a> will be perfect.\r\n<h2>Heat Therapy - Explained</h2>\r\nSore, stiff muscles are best treated with hot therapy because the heat helps to ease and relax tired muscles. Heat can also be used before exercise to improve mobility and increase joint elasticity by essentially starting the warming up process before the exercise begins. Many products can be used both hot or cold, meaning that the same pack can be heated to provide hot therapeutic relief for arthritis, muscle spasms, cramps, and more. Try the <a href=\"https://firstaid4sport.co.uk/product/koolpak-reusable-hot-cold-pack-with-elasticated-strap-and-cover/\">Koolpak Reusable Hot &amp; Cold Pack With Strap</a> for the added convenience of having the pack held in place, leav
62ing your hands free to get on with other tasks whilst gaining the benefits of heat therapy. Remember, heat can be used prior to exercise but should not be used immediately after physical activity.\r\n<h2>Alternating Hot &amp; Cold - The Perfect Balance</h2>\r\nAfter the first 3 to 5 days of applying cold therapy for an acute injury, its recommend that you alternate hot and cold therapy for effective pain relief and promotion of recovery. The expansion (from heat therapy) and contraction (from cold therapy) acts like a pump. During the hot therapy treatment, the blood vessels expand, increasing circulation and the flow of oxygen and nutrients to the injury. During the cold therapy treatment, the blood vessels constrict, reducing circulation which allows the injured area to soak up the nutrient rich blood before it moves away from the area. In summary, hot and cold therapy work cohesively to help you recover faster."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","1be94f55-e8c0-46fa-905f-756fe4b347ad","89e92009-346f-4593-a032-46d214abc85d"],"id":199547420,"name":"Hot and Cold Therapy. Which one to use, and when?","uuid":"4a2713e7-e59e-4c6a-b57f-53665e9eb81c","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"preparing-to-ski-episode-1":{"_uid":"18dff867-49c4-4be1-a68f-12cc6e63badd","body":[{"_uid":"1da1347a-7bbf-4ee3-af30-bb30dff37dbb","text":{"plugin":"wysiwyg-tinymce","content":"<p>With the ski season just a few weeks away (I am sure you are counting down as much as we are), it is not too late to improve your ski specific fitness in time for your holiday. One of the most influential factors in skiing related injuries is a lack of fitness and conditioning. Avoiding injury is not only achieved by the safety equipment that you wear(although we definitely advocate the use of helmets), it in fact starts at home with the preparation that you do in the run up to your trip. If you condition your body to the physical demands of skiing, in particular work on strengthening you knees, then it will leave your body much more equipped and able to cope with increased activity levels, therefore decreasing your chances of sustaining an injury. Firstaid4sport have teamed up with Tori Collins ISTD Ski Teacher from Tignes and Val d&rsquo;isere, France &nbsp;to bring you a series of simple excises that you can incorporate into your current regime in order to be better prepared for your ski trip, and reduce the risk of injury whilst skiing. Here at Firstaid4sport we stock a range of knee braces and supports that can be fitted with ski boots to prevent worsening any existing injuries you may have. If you need any advice on knee braces, or injury management whilst skiing please contact [email protected] or if you are interested in coaching or training from Tori Collins ISTD Ski Teacher then visit <a href=\"http://www.toricollins.com\">www.toricollins.com</a></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["b142c354-dbc3-4352-8d25-45879143ec83","89e92009-346f-4593-a032-46d214abc85d"],"id":199547415,"name":"Preparing to Ski - Episode 1","uuid":"fe9e23b4-26cc-4b3b-91ea-3f2b757ab40f","primary_category":{"_uid":"63f4f018-d722-4d86-977c-60615b283e07","component":"BlogCategory","parent_category":"89e92009-346f-4593-a032-46d214abc85d","id":199007642,"name":"Snow Sports","uuid":"b142c354-dbc3-4352-8d25-45879143ec83"}},"firstaid4sport-is-now-google-certified":{"_uid":"d504ffc7-e706-475a-8fcc-e2be439e5004","body":[{"_uid":"e1266e69-0af4-4774-90b4-8df3bf9da66e","text":{"plugin":"wysiwyg-tinymce","content":"<h2>Shop with confidence at Firstaid4sport</h2>\n<p>At Firstaid4sport we value the trust of our customers above all else, which is why we have enrolled in the Google Certified Shops programme which aims to protect consumers online. Google Certified Shops is a programme by Google to ensure that online shoppers are protected against websites which are fraudulent or offer poor customer service. To be awarded with the Google Certified Shop badge a shopping website must offer and maintain a certain level of service to it's customers including:</p>\n<ul>\n<li>Ensuring deliveries are on time</li>\n<li>Responding to customer enquiries within one business day</li>\n<li>Having encrypted checkout pages</li>\n<li>Maintaining a high customer service rating based on customer reviews</li>\n</ul>\n<p>What Google offers you as a customer is protection of up to &pound;1000 towards the value of your order, plus help resolving any issues you have, however the Certified Shops badge means
62so much more. It further shows our commitment to maintaining our highest standard of service to you, and means that you can feel safe in the knowledge that your order is being handled with the utmost professionalism and security. To find out more about Google Certified Shops visit <a href=\"https://www.google.co.uk/certifiedshops/\">www.google.co.uk/certifiedshops</a>.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["81b99e34-8c72-498f-9511-d74fdaa31c13"],"id":199547414,"name":"Firstaid4sport is now Google Certified","uuid":"e17898c0-9d84-4fc9-b8bb-6a7fd2871dc5","primary_category":{"_uid":"a2203428-28db-4ad0-a44a-d60dc9d07306","component":"BlogCategory","parent_category":"","id":199003233,"name":"News","uuid":"81b99e34-8c72-498f-9511-d74fdaa31c13"}},"fa-wales-trust-names-firstaid4sport-as-its-official-first-aid-provider":{"_uid":"54423efb-0ea1-4aec-a65b-a3e9e25199d9","body":[{"_uid":"dd43c393-4e27-44ae-8ab0-0cc9f55764bc","text":{"plugin":"wysiwyg-tinymce","content":"Firstaid4sport, has been selected as the Official First Aid Partner of FA Wales academy, the Welsh Football Trust.\n\nDeveloped by the Welsh FA to encourage children in Wales to play football and develop player and coaching talent, The Welsh Football Trust is the feeder academy to the Welsh National Football Team, responsible for developing young stars into the next Gareth Bale or Aaron Ramsey. Firstaid4sport will be working alongside the Welsh Football trust to deliver their FAW Football First Aid courses with an aim to spread the message about the importance of pitchside first aid in grassroots sports.\n\n<img class=\"aligncenter size-full wp-image-826\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/FA-Wales-Trust-introduces-the-Firstaid4sport-kit-at-its-free-Beatball-on-the-Beach-session-in-Cardiff-Bay.jpg\" alt=\"FA Wales Trust introduces the Firstaid4sport Football First Aid Kit at its Beatball On The Beach session in Cardiff Bay\" />\n\nThe official Firstaid4sport kits are available to FA Wales Trust course attendees as part of the well respected <a href=\"https://www.fawcourses.com/category/firstaid\">Football First Aid Award</a> to make it simple and affordable to be prepared when out on the pitch. Those completing the course will also have access to exclusive discounts for additional kits and refills when ordering with the online first aid provider.\n\nGemma Davison, founder of Firstaid4sport, said:\n<blockquote>\"With the Trustâs support of grass roots teams and its ties to the Welsh national team, the partnership reflects our ambition of making first aid available and affordable for everyone. The course students can use the kits as a guide to the essentials they should always have with them, making it easy to be fully prepared and deliver on the lessons theyâve learnt.\"</blockquote>\nNick Davidson from the FA Wales Trust, added:\n<blockquote>âThe FA Wales Trust is well-respected for the quality of its coaching and training courses, so we needed a first aid supplier with similarly high standards. Weâre pleased to be working with Firstaid4sport as a team that also puts quality first whilst matching our own ambition of raising standards from the grass roots upwards.â</blockquote>\n<img class=\"aligncenter size-full wp-image-827\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/Ryan-Thomas-head-coach-of-Balgan-FC-with-the-Firstaid4sport-kit.jpg\" alt=\"Ryan Thomas, head coach of Balgan FC with the Firstaid4sport Football First Aid Kit\" />\n\nThis is the latest exclusive partnership that the Firstaid4sport team has forged to reflect its vision of giving all clubs, no matter the level, the same access to high-quality kit, whilst promoting the importance of pitch side first aid.\
62n\n[wpfblike]"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["81b99e34-8c72-498f-9511-d74fdaa31c13"],"id":199547411,"name":"FA Wales Trust names Firstaid4sport as its Official First Aid Provider","uuid":"1bb3384c-031a-4206-9dbf-2a73e31cbbed","primary_category":{"_uid":"a2203428-28db-4ad0-a44a-d60dc9d07306","component":"BlogCategory","parent_category":"","id":199003233,"name":"News","uuid":"81b99e34-8c72-498f-9511-d74fdaa31c13"}},"dynamic-stretching":{"_uid":"6d6a386b-4ec7-4078-81ce-90ce75f34231","body":[{"_uid":"7eee0ced-5257-477f-85fc-fe89b2ff1baa","text":{"plugin":"wysiwyg-tinymce","content":"<p>Warming up is a vital part of exercise, but there are a lot of people who think that this simply involves a quick jog followed by a head-to-toe stretching routine that we learned in secondary school PE. These stretches (that normally consist of holding a muscle in a fixed, stretched position for 15 seconds or more) are now regarded as having absolutely no benefit to the body and could actually hinder your performance. Fitness experts now recommend dynamic stretching to prepare the muscles, tendons and joints for exercise. <strong>Dynamic stretching</strong> involves practicing the movements of an exercise in preparation for that exercise. For example, say you are preparing to complete a leg workout in the gym &ndash; you would start with a jog to raise your heart rate and body temperature, then you should go through a series of movements that prepare the leg muscles, joints and tendons for a workout. These could be something like a series of leg kicks, jump squats and leg lifts. Dynamic stretching activates the body&rsquo;s many mechanisms for movement. Performing specific gestures stimulates the brain to tell muscles and tissue in the area that they should prepare for exercise. This includes increasing blood flow to the area, supplying oxygen and nutrients required for the extra energy required, and improving drainage of impurities and toxins which increases stamina and assists recovery. Many studies have shown significant improvements in power and flexibility after dynamic stretching. The stretches themselves must be specific to the exercise routine you are about to complete and a quick search on Google will give you a number of options. The principle is quite simple &ndash; imagine the type of movement you are going to perform and exaggerate it, starting with smaller movements then increasing the range of motion with each repetition. <a href=\"http://www.runnersworld.com/stretching/dynamic-routine\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Runners World</a> has a very good dynamic stretch routine for pre-running which works the hips and leg muscles. This routine would work as a good base for most sports with some more specific additions, e.g. adding some sumo squats for the groin and hamstrings before football, or adding jump squats and some shoulder circles before basketball.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302","18bf2503-5cd1-4442-b5ca-b624d2332523"],"id":199547410,"name":"Dynamic Stretching","uuid":"d6f1a117-0b2e-4829-9b72-87b6f7a4de3f","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"fitness-wobble-board-workout":{"_uid":"3269366a-d251-4b8f-9ede-9e000cf98f30","body":[{"_uid":"43f58505-c086-44a4-8daa-6806e7bfef3b","text":{"plugin":"wysiwyg-tinymce","content":"<p>&nbsp;Mark is the founder of M10 Fitness, a personal training company with clients that include some of the best athletes in the world. Mark is a specialist in injury rehabilitation, particularly with the use of a <a href=\"https://www.firstaid4sport.co.uk/Rehab-Fitness/Wobble-Boards\">wobble board</a>
62, and he has kindly supplied a free wobble board workout video for you to follow at home. This workout will strengthen and tone the core muscles such as the abs and lower back, as well as strengthening the joints of the lower legs. So whether you are recovering from an ankle or knee injury and want to strengthen the joint, or you want to tone up those problem areas around the tummy, hips and bum, this workout is perfect for you. <iframe src=\"https://www.youtube.com/embed/PtZ4WgxCpp8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302"],"id":199547409,"name":"Fitness - Wobble Board Workout","uuid":"68e90b15-613f-4014-8ebf-00468a9de64c","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"scaphoid-fracture":{"_uid":"f756650b-502a-42cf-a57e-8fa08992fe72","body":[{"_uid":"c6b74830-870f-48d3-a531-dd9530e91b72","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes:</strong>\n<ul>\n<li>High force or weight through the wrist\n</li>\n<li>Falling on an outstretched arm onto a hard surface\n</li>\n<li>Common in skateboarding, snowboarding and skiing\n</li>\n</ul>\n \n<strong>Symptoms:</strong>\n<ul>\n<li>Pain in the wrist at the point of injury\n</li>\n<li>Swelling and aching in the area\n</li>\n<li>Reduced grip and strength in the wrist\n</li>\n</ul>\n\n<strong>Treatment:</strong>\n<ul>\n<li>Rest and Immobilisation\n</li>\n<li>Plaster Cast\n</li>\n<li>Strengthening and stretching exercises\n</li>\n</ul>\n</div>\n\n<h2>What is a Scaphoid Fracture?</h2>\nA scaphoid fracture occurs when one of the small bones located in the wrist between the outer arm bone (radius) and the thumb. The most common cause of a scaphoid fracture is overuse injury is as a result of a high force or pressure put on the wrist which it is unable to withstand for example falling onto an outstretched arm. This is often seen in sports such as skateboarding, snowboarding and skiing due to the amount of falling onto hard surfaces that can occur.\n\n<h2>Scaphoid Fracture Symptoms</h2>\nA patient who has sustained a Scaphoid fracture will usually feel pain and swelling at the base of the thumb which may increase when moving the thumb or wrist or when attempting to grip. Unless there is a noticeable change in the wrists appearance, this injury can be easily over looked or mistaken for a lesser injury however as sprains are rare, it is more likely to be a fracture.\n\nThe wrist is likely to feel weak and ache. It becomes most apparent first thing in the morning and the patient may feel unable to grip and may suffer reduced strength in the area.\n\n<h2>Scaphoid Fracture Diagnosis</h2>\nIn order to diagnose a Scaphoid Fracture, a doctor will give an examination of the area and an X-ray will be undergone in order to confirm the diagnosis and also to rule out any further complications.\n\n<h2>Scaphoid Fracture Treatment</h2>\nIn order to treat a scaphoid fracture, the area will need to be immobilised for a period of time using a plaster cast to allow the injury chance to heal and to ensure that the blood supply to the scaphoid returns to normal. Rest is a crucial part of recovery in order to allow the injury time to heal and to prevent any further activity which could cause damage or discomfort to the injury.\n\nWhen the injury has begun healing and you are advised by a physiotherapist or doctor, it is important for the patient to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to
62sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual.\n\nFor more severe cases, a doctor may recommend surgery to correct the injury which include inserting metal screws and wires into the area to hold the scaphoid in place whilst it heals."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","4e1b9093-2e96-4d7e-aa1f-525858f18e7b"],"id":199547408,"name":"Scaphoid Fracture","uuid":"1f4a3d18-ecb3-4020-81f5-e9f1c162494d","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"whiplash-injury":{"_uid":"9ffd96da-c79b-4fcd-aef7-2324b0e16dbf","body":[{"_uid":"e2fea172-0ab9-4639-95a9-0876d2af5e4b","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border: 1px solid #e7e7e7; padding: 20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes:</strong>\n<ul>\n<li>Sudden quick movement of the neck</li>\n<li>Heavy lifting</li>\n<li>Poor posture</li>\n</ul>\n<strong>Symptoms:</strong>\n<ul>\n<li>Severe lower neck pain</li>\n<li>Inability to move the neck</li>\n<li>Pain felt most in the morning</li>\n<li>Pain may spread to the shoulder and arm</li>\n<li>Headaches</li>\n</ul>\n<strong>Treatment:</strong>\n<ul>\n<li>RICE method</li>\n<li>Rest</li>\n<li>Physiotherapy</li>\n<li>Stretching and strengthening exercises</li>\n<li>Maintaining good posture</li>\n</ul>\n</div>\n<h2>What is Whiplash?</h2>\n<p>When a patient suffers whiplash they are likely to feel severe pain in the lower neck and top of the at the point of injury. This pain will usually accelerate when activity is resumed and can spread to the shoulders, arms and head and is likely to feel stiff after periods of rest. Patients with whiplash are also likely to suffer headaches, numbness and an inability to move the neck without pain.</p>\n<h2>Whiplash Diagnosis</h2>\n<p>In order to diagnose wry neck, a doctor or physiotherapist will give an examination of the area. Sometimes an X-ray or CT scan will be undergone in order to confirm the diagnosis, and also to rule out any further complications. It is critical that whiplash get&rsquo;s diagnosed properly before any treatments are undergone to ensure the injury hasn&rsquo;t been mistaken for a more serious spinal injury.</p>\n<h2>Whiplash Treatment</h2>\n<p>In order to treat whiplash, rest is crucial to allow the injury time to heal and to prevent any further activity which could cause damage or cause discomfort to the injury. Applying ice to the injury is an important aspect of healing as it will reduce any swelling and inflammation as well as providing cooling pain relief to the injury. Using the RICE method (rest, ice, compression and elevation) is beneficial for the first 72 hours of the injury occurring as it will reduce swelling, restrict blood flow and prevent further inflammation. Anti-inflammatory medications can also be taken in order to reduce swelling as well as relieving pain or achiness from the injury. When the injury has begun healing and you are advised by a physiotherapist or doctor, it is important for the patient to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to
62sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual. Maintaining a good posture is key to reducing the amount of stress out on the neck. Patients may find it beneficial to re-evaluate their back posture or use a postural brace to correct any poor posture issues which may be putting added pressure on the neck.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","8d64f5bd-a052-49db-ab13-09d13a89537a"],"id":199547337,"name":"Whiplash Injury","uuid":"4b897ac9-aaaa-4d32-b32e-993053269485","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"cauliflower-ear":{"_uid":"6f1cc1f3-a39d-44ea-a09e-6aa0ca13f699","body":[{"id":"","_uid":"64276b54-8414-4d2f-9531-d4821c8b25b2","class":"bg-gray-100 p-2 pt-6 pb-1 mb-4","blocks":[{"id":"","_uid":"7eca643b-be0d-489e-b626-2105052db794","class":"block-title-left-column","blocks":[{"_uid":"719d7942-617e-499c-9dd6-2086b8b51b22","component":"BlockContent2Columns","columnTitle":"","columnContentLeft":[{"_uid":"9c0f3055-6744-4c4e-9893-91f76eca0eae","image":{"id":20919327,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/600x400/b959fae110/web-template-1.png","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"width":"450","height":"","component":"ImageFull"}],"columnContentRight":[{"_uid":"62589817-eb10-4c24-baf6-e114122d562f","text":{"_uid":"453511e3-b928-4c11-b737-cde50f92b432","plugin":"wysiwyg-tinymce","content":"<h4 class=\"MsoNormal\">Cauliflower Ear: A Common Sports Injury and How to Treat It</h4>\n<p class=\"MsoNormal\">Cauliflower ear is a painful ear injury caused by repeated hits or blunt force trauma. It happens when blood collects between the skin and cartilage, forming a hematoma (a blood clot). Over time, this trapped blood hardens, making the ear swollen, thick, and misshapen, like a cauliflower.</p>\n<p class=\"MsoNormal\">This sports injury is common in rugby, wrestling, boxing, and MMA, where athletes take frequent hits to the ear. In some cases, cauliflower ear can also be caused by an infected cartilage piercing, which blocks blood flow and damages ear tissue.</p>\n<p class=\"MsoNormal\">Without treatment, this ear injury can become permanent. Early treatment is key to preventing long-term damage.</p>"},"component":"TextContent","show_more":false,"indent_content":""}]}],"hidden":false,"component":"Story"}],"hidden":false,"component":"Story"},{"id":"","_uid":"6b7a1c5e-e6ce-41ca-b948-60b80e2207ff","class":"bg-gray-100 p-2 pt-6 pb-1 mb-4","blocks":[{"id":"","_uid":"8f892365-ec31-4b80-b605-5f5e3de0299a","class":"flex justify-between mb-6","blocks":[],"hidden":false,"component":"Story"},{"_uid":"369ca25b-e686-437f-b6af-64125f998791","component":"BlockContent2Columns","columnTitle":"","columnContentLeft":[{"_uid":"0bfab850-5993-42f9-8887-8422d53b0a68","text":{"_uid":"a8dfcada-efda-4cfd-b2d9-1a4aece99105","plugin":"wysiwyg-tinymce","content":"<h4 class=\"MsoNormal\">Cauliflower Ear Symptoms: How to Recognize an Ear Injury</h4>\n<p class=\"MsoNormal\">The main sign of cauliflower ear is a swollen and deformed ear. The injured area may also feel tender and painful. Other common symptoms include:</p>\n<ul>\n<li class=\"MsoNormal\"><strong>Swelling and bruising on the outer ear</strong></li>\n<li class=\"MsoNormal\"><strong>Changes in ear shape as swelling increases</strong></li>\n<li class=\"MsoNormal\"><strong>Ear pain that gets worse when touched</strong></li>\n<li class=\"MsoNormal\"><strong>Bleeding from the ear after impact</strong></li>\n<li class=\"MsoNormal\"><strong>Headaches and dizziness</strong></li>\n<li class=\"MsoNormal\"><strong>Tinnitus (ringing in the ears)</strong></li>\n<li class=\"MsoNormal\"><strong>Blurred vision, in severe cases</strong></li>\n</ul>\n<p>If you notice these symptoms of an ear injury, get medical help as soon as possible. Ignoring them can lead to permanent ear deformity and hearing loss.&nbsp;</p>\n<p><a href=\"https://www.firstaid4sport.co.uk/First-Aid-Consumables/Diagnostics/Ear-Care\"><strong>Click Here: To discover FirstAid4Sport's Ear Care Category, containing a wide range of products to protect the health of your ears.</strong></a></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"columnContentRight":[{"id":"","_uid":"90d15e0c-1172-480a-9db0-51e85e52b5fc","class":"","blocks":[{"_uid":"23807a17-6892-48f1-a109-219f4cbdf842","image":{"id":20919302,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/600x400/845ef12b1e/web-1.png","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"width":"","height":"","component":"ImageFull"}],"hidden":false,"component":"Story"}]}],"hidden":false,"component":"Story"},{"_uid":"f718a43e-3735-4fee-8f91-ff88753f4d6c","products":[{"_uid":"95b88e81-64e8-4a5d-a3f0-ca241325ba7c","cat_id":"129170","component":"Product","parent_id":"","cat_name_override":"","cat_image_override":{"id":null,"alt":null,"name":"","focus":null,"title":null,"source":null,"filename":"","copyright":null,"fieldtype":"asset","meta_data":[]},"cat_description_override":""},{"_uid":"6ec77111-a431-4a57-867f-7b0d2c35ed38","cat_id":"129177","component":"Product","parent_id":"","cat_name_override":"","cat_image_override":{"id":null,"alt":null,"name":"","focus":null,"title":null,"source":null,"filename":"","copyright":null,"fieldtype":"asset","meta_data":[]},"cat_description_override":"","Catid":129177,"Name":"LuxaScope Auris LED 2.5v Otoscope","ShortDescription":"<p> Innovative pocket sized otoscope giving clear visibility with adjustable light 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Mini Pro Pocket LED Diagnostic Pouch Set","ShortDescription":"<p>Opticlar Pocket Diagnostic Pouch Sets with Otoscope Head and Ophthalmoscope Head with either 1 or 2 Handles</p>\n","FlashFileName":"2","customisable":false,"ghost_link":"","url":"/First-Aid-Consumables/Diagnostics/P2-Mini-Pro-Pocket-LED-Diagnostic-Pouch-Set","ala":199,"ala_inc_vat":238.8,"images":[{"Imageid":8284374,"FileName":"web.100.010.013_opticlar-pocket-diag-set-in-pouch_1handle.jpg","Productid":null,"Catid":"129185","Published":"Y","Deleted":"N","Brand":"firstaid4sport.co.uk","display_order":"1","include_in_gallery":"1","include_in_product":"1","include_in_homepage":"0","case_study_id":null,"show_in_case_studies":"0","is_banner":"0","href":null,"href_title":null,"gallery_homepage_display_order":null},{"Imageid":8284375,"FileName":"web.100.010.011_opticlar-pocket-diag-set-in-pouch_2handle.jpg","Productid":null,"Catid":"129185","Published":"Y","Deleted":"N","Brand":"firstaid4sport.co.uk","display_order":"2","include_in_gallery":"1","include_in_product":"1","include_in_homepage":"0","case_study_id":null,"show_in_case_studies":"0","is_banner":"0","href":null,"href_title":null,"gallery_homepage_display_order":"0"}],"UserMustCustomise":false},{"_uid":"9b8ad1a2-97ea-4aac-94cf-734502594917","cat_id":"129173","component":"Product","parent_id":"","cat_name_override":"","cat_image_override":{"id":null,"alt":null,"name":"","focus":null,"title":null,"source":null,"filename":"","copyright":null,"fieldtype":"asset","meta_data":[]},"cat_description_override":""}],"component":"ProductGrid","page_title":"","limit_amount":"","show_vat_toggle":false},{"id":"","_uid":"895e78e0-7c33-48a2-83f0-6a4daafde35b","class":"bg-gray-100 p-2 pt-6 pb-1 mb-4","blocks":[{"id":"","_uid":"20e98e97-f035-4b97-8ecb-a0d4902e3ba3","class":"block-title-left-column","blocks":[{"_uid":"7e21d9bf-efc3-4434-ac8a-ed56794e5312","component":"BlockContent2Columns","columnTitle":"","columnContentLeft":[{"_uid":"0e7239e2-d123-4996-9617-e9bb47c7b5b4","image":{"id":20919294,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/600x400/5bf09cf5ad/web-template.png","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"width":"450","height":"","component":"ImageFull"}],"columnContentRight":[{"_uid":"4061a997-4a58-491b-b67f-ff3d92b2ec24","text":{"_uid":"453511e3-b928-4c11-b737-cde50f92b432","plugin":"wysiwyg-tinymce","content":"<h4 class=\"MsoNormal\">How Can You Prevent Cauliflower Ear in Sports?</h4>\n<p class=\"MsoNormal\">If you play contact sports, protecting your ears is important. Here&rsquo;s how to prevent cauliflower ear:</p>\n<ul>\n<li class=\"MsoNormal\"><strong>Wear protective headgear for wrestling, rugby, and boxing</strong></li>\n<li class=\"MsoNormal\"><strong>Us
62e ear guards during training and matches</strong></li>\n<li class=\"MsoNormal\"><strong>Treat ear injuries immediately to prevent swelling</strong></li>\n<li class=\"MsoNormal\"><strong>Avoid risky cartilage piercings to prevent infection</strong></li>\n</ul>\n<p class=\"MsoNormal\">Taking these steps can help prevent sports injuries and keep your ears safe from permanent damage.</p>"},"component":"TextContent","show_more":false,"indent_content":""}]}],"hidden":false,"component":"Story"}],"hidden":false,"component":"Story"},{"_uid":"958b2d6e-3458-440d-9fb3-e835b6da1f16","component":"BlockContent3Columns","columnTitle":"Products To Help Treat Cauliflower Ear","columnContentLeft":[{"id":"","_uid":"c208dad3-ff2c-4cf3-8513-7e3f147e609e","class":"mb-2","blocks":[{"Link":{"id":"","url":"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy/Instant-Ice-Packs","linktype":"url","fieldtype":"multilink","cached_url":"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy/Instant-Ice-Packs"},"_uid":"f1638b82-df95-4f56-9e89-4a3f0a1560de","Image":{"id":20905741,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/600x400/7bea6c4321/img_1450.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"Width":"","Height":"","NewTab":false,"component":"ImageLink"}],"hidden":false,"component":"Story"},{"_uid":"7029cfed-9e5f-491c-af95-35eee36394fc","text":{"_uid":"5e1456f7-8078-438f-bafd-27394ed07533","plugin":"wysiwyg-tinymce","content":"<h4>Ice Packs:</h4>\n<p>Using ice packs immediately after an ear injury is one of the best ways to reduce swelling, pain, and inflammation. The cold temperature helps constrict blood vessels, slowing down bleeding and fluid buildup inside the ear.&nbsp;This prevents the hematoma (blood clot) from growing, which reduces the chances of permanent ear deformity. Ice therapy also helps numb the area, providing natural pain relief without medication. FirstAid4Sport offer a range of Market leading Instant and Reusable cold packs that can be used to aid ear injuries.&nbsp;</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"columnContentRight":[{"id":"","_uid":"22fa4776-a514-4acc-bb38-60dfd0bd4040","class":"mb-2","blocks":[{"Link":{"id":"","url":"https://www.firstaid4sport.co.uk/First-Aid-Kits","linktype":"url","fieldtype":"multilink","cached_url":"https://www.firstaid4sport.co.uk/First-Aid-Kits"},"_uid":"15ec75a0-6e31-4bce-9065-bbf81d652a4e","Image":{"id":18679811,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/600x400/bc7ef60c7e/img_0191.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"Width":"","Height":"","NewTab":false,"component":"ImageLink"}],"hidden":false,"component":"Story"},{"_uid":"13da6878-60b8-473f-a06a-fd7398ab3b9d","text":{"_uid":"5e1456f7-8078-438f-bafd-27394ed07533","plugin":"wysiwyg-tinymce","content":"<h4>First Aid Kits:</h4>\n<p>A well-stocked first aid kit is essential for treating sports injuries like cauliflower ear quickly and effectively. Having the right supplies on hand can help reduce swelling, manage pain, and prevent complications. Shop Sport-specific First Aid kits today which contain key items for&nbsp;treating ear injuries including ice packs to reduce swelling, sterile gauze and bandages for protection, and compression wraps to prevent fluid buildup.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"columnContentCenter":[{"id":"","_uid":"4a97602a-c114-4e72-a34c-00558b05e875","class":"mb-2","blocks":[{"Link":{"id":"","url":"https://www.firstaid4sport.co.uk/First-Aid-Consumables/Diagnostics/Ear-Care","linktype":"url","fieldtype":"multilink","cached_url":"https://www.firstaid4sport.co.uk/First-Aid-Consumables/Diagnostics/Ear-Care"},"_uid":"e14c4ef3-48cb-4370-8703-662fdb833f7b","Image":{"id":20919360,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://a.storyblok.com/f/172908/600x400/869d3e6e8f/web-template-2.png","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"Width":"","Height":"","NewTab":false,"component":"ImageLink"}],"hidden":false,"component":"Story"},{"_uid":"ee4b8d3f-6136-48df-81f4-209e37bf23ad","text":{"_uid":"5e1456f7-8078-438f-bafd-27394ed07533","plugin":"wysiwyg-tinymce","content":"<h4>Ear Draining Products:</h4>\n<p>If a hematoma has already formed, it may need to be drained by a doctor to prevent permanent damage. The procedure involves making a small incision to remove the trapped blood, which allows the skin and cartilage to re
62connect properly.&nbsp;After drainage, the area must be kept clean and compressed to prevent the hematoma from returning. FirstAid4Sport offers a wide range of dressings and bandages to help keep the area clean. As well as a range of general ear care products to keep your ears protected during your sports.&nbsp;</p>"},"component":"TextContent","show_more":false,"indent_content":""}]}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","8d64f5bd-a052-49db-ab13-09d13a89537a"],"id":199547306,"name":"Cauliflower Ear","uuid":"84d954d7-c92b-4c77-a6ad-62048a84c326","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"mallet-finger":{"_uid":"efe164cf-403e-414a-ab6a-fb92cf339815","body":[{"_uid":"44c5944e-cfd3-484c-9bfb-d02e04453307","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes:</strong>\n<ul>\n<li>Over-bending in the end of the finger causing damage to the tendon\n</li>\n<li>Attempting to catch a fast ball common in sports such as baseball, basketball and cricket\n</li>\n</ul>\n \n<strong>Symptoms:</strong>\n<ul>\n<li>Pain and swelling in the finger\n</li>\n<li>Finger remains bent with an inability to straighten the finger\n</li>\n</ul>\n\n<strong>Treatment:</strong>\n<ul>\n<li>Finger Splint\n</li>\n<li>Surgery</li>\n</ul>\n</div>\n\n<h2>What is Mallet Finger?</h2>\nMallet finger occurs when the tendon which is found in the finger responsible for straightening and extending the tip becomes damaged or torn and as a result the patient suffers an inability to straighten the finger. This is a common injury in sports such as baseball and cricket in which players attempt to catch fast, hard balls, causing excessive force to be put on the tendon.\n\n<h2>Mallet Finger Symptoms</h2>\nThe main symptom of mallet finger is an inability to straighten the finger and the tip of the finger will remain bent. The patient may also feel pain and swelling may be evident in the area.\n\n<h2>Mallet Finger Diagnosis</h2>\nIn order to diagnose mallet finger, a doctor will give an examination of the area and often an X-ray or MRI scan will be undergone in order to confirm the diagnosis and also to rule out a fracture.\n\n<h2>Mallet Finger Treatment</h2>\nIn order to treat a mallet finger, a finger splint should be worn in order to keep the finger stable and most importantly to straighten the finger. The splint may need to be worn for up to 8 weeks and it must be ensured that the finger remains straight throughout this period to allow the tendon to heal. If for any reason the patient needs to remove the splint i.e. for cleaning, the finger must be held straight and not allowed to bend.\n\nFor a severe mallet injury, the patient may require surgery to correct it to ensure the finger goes back to normal functionality."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","4e1b9093-2e96-4d7e-aa1f-525858f18e7b"],"id":199547305,"name":"Mallet Finger","uuid":"19c9e57d-dd71-4820-b754-c00c6dd62d4f","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"wrist-sprain":{"_uid":"166725bc-de81-4b9d-b908-82999ab16b9c","body":[{"_uid":"16b863c2-08e8-46d2-b8af-df245c01a43a","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes:</strong>\n<ul>\n<li>High force or weight through the wrist\n</li>\n<li>Falling on an outstretched arm onto a hard surface\n</li>\n<li>Common in skateboarding, snowboarding and skiing\n</li>\n<li>Overuse injury\n</li>\n</ul>\n \n<strong>Symptoms:</strong>\n<ul>\n<li>Pain in the wrist at the point of injury\n</li>\n<li>Stiffness aching in the wrist\n</li>\n<li>Swelling and aching in the area\n</li>\n<li>Reduced grip and strength in the wrist\n</li>\n<li>Pain in activities which involve using the wrist such as gripping\n</li>\n</ul>\n\n<strong>Treatment:</strong>\n<ul>\n<li>RICE method\n</li>\n<li>Wrist braces and taping\n</li>\n<li>Strengthening and stretching exercises\n</li>\n</ul>\n</div>\n\n<h2>What is a Sprained Wrist?</h2>\nA wrist sprain occurs when the connective tissue in the wrist between the outer arm bone (radius) and the thumb becomes damage. The most common cause of a wrist sprain is overuse injury or as a result of a high force or pressure put on the wrist which it is unable to withstand for example falling onto an outstretched arm. This is often seen in sports such as skateboarding, snowboarding and skiing due to the amount of falling onto hard surfaces that can occur.\n\n<h2>Sprained Wrist Symptoms</h2>\nA patient who has sustained a wrist sprain will usually feel pain and swelling in the wrist which may increase when moving the thumb or wrist or when attempting to grip. When the initial pain has subsided, the patient is likely to feel a stiffness and aching in the wrist which becomes more apparent after peri
62ods of rest and first thing in the morning and the patient may feel unable to perform movements which require the wrist such as picking up objects and gripping due to reduced strength in the area.\n\n<h2>Sprained Wrist Diagnosis</h2>\nIn order to diagnose wrist sprain, a doctor or physiotherapist will give an examination of the area and often an X-ray or MRI scan will be undergone in order to confirm the diagnosis and also to rule out any further complications.\n\n<h2>Sprained Wrist Treatment</h2>\nIn order to treat wrist sprain, rest is crucial to allow the injury time to heal and to prevent any further activity which could cause damage or cause discomfort to the injury. Wrist straps may be recommended to keep the wrist stable and the ease any pressure put on the area which aggravates the wrist.\n\nApplying ice to the injury is an important aspect of healing as it will reduce any swelling and inflammation as well as providing cooling pain relief to the injury. Using the RICE method (rest, ice, compression and elevation) is beneficial for the first 72 hours of the injury occurring as it will reduce swelling, restrict blood flow and prevent further inflammation.\n\nAnti-inflammatory medications can also be taken in order to reduce swelling as well as relieving pain or achiness from the injury.\n\nWhen the injury has begun healing and you are advised by a physiotherapist or doctor, it is important for the patient to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","4e1b9093-2e96-4d7e-aa1f-525858f18e7b"],"id":199547304,"name":"Wrist Sprain","uuid":"d93bcfdc-d796-4bcf-bc01-16314d1aebfb","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"wry-neck":{"_uid":"8e6645d4-0459-42f4-b446-6fb467f3c1d5","body":[{"_uid":"c8bef89d-c5a6-4795-a7e9-eeed04613bb4","text":{"plugin":"wysiwyg-tinymce","content":"<div>\n<h2>What is Wry Neck?</h2>\nWry neck usually occurs as a result of sudden quick movement of the neck causing the disc in the neck to slip out of place. This can be whilst heavy lifting, bending, of twisting or of the neck. Wry neck can also occur as a result of overuse injury from poor posture, excessive craning of the neck forward in activity, slouching and lifting. Facet Joints are found in the back which help support the weight and control the movement between the individual vertebrae of the spine. Menisci are found between these facet joints and act as a shock absorber for the spine. Wry neck occurs when these menisci move out of position and become trapped between the joint surfaces and the facet joints lock.</div>\n<h2><strong>Causes</strong></h2>\n<ul>\n<li>Sudden quick movement of the neck</li>\n<li>Heavy lifting</li>\n<li>Overuse injury</li>\n<li>Poor posture</li>\n</ul>\n<h2><strong>Symptoms</strong></h2>\n<ul>\n<li>Severe lower neck pain</li>\n<li>Inability to move the neck</li>\n<li>Pain felt most in the morning</li>\n<li>Favouring one side of the neck away from pain</li>\n<li>Pain may spread to the shoulder and arm</li>\n<li>Headaches</li>\n</ul>\n<h2><strong>Treatment</strong></h2>\n<ul>\n<li>RICE method</li>\n<li>Rest</li>\n<li>Stretching and strengthening exercises</li>\n<li>Physiotherapy</li>\n<li>Maintaining good posture</li>\n</ul>\n<h2>Wry Neck Diagnosis</h2>\n<p>In order to diagnose wry neck, a doctor or physiotherapist will give an examination of the area. Often an MRI or CT scan will be undergone in order to confirm the diagnosis, and also to rule out any further complications.</p>\n<h2>How Long Does It Take For Wry Neck To Go Away?</h2>\n<p>1 to 2 days. A wry neck often heals within 1 to 2 days, or in more severe cases up to a week.</p>\n<h2>Further Info</h2>\n<p>When a patient suffers wry neck they are likely to feel severe pain in the lower neck and top of the spine either at the point of injury or gradually as a result of overuse injury. This pain is likely to become more apparent first thing in the morning along with stiffness. Patients with this condition also tend to favour the side of the neck without pain and this pain can often spread down to the shoulder blade and arm if more severe. Individuals are also likely to suffer headaches, numbness and an inability to move the neck without pain. In order to treat wry neck, rest is crucial to allow the injury time to heal and to prevent any further activity which could cause damage or cause discomfort to the injury. <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy/Cold-Compress-Ice-Bags/Mueller-Reuseable-Ice-Bag\">Applying ice</a></span> to the injury is an important aspect of healing as it will reduce any swelling and inflammation as well as providing cooling pain relief to the injury. Using the RICE method (rest, ice, compression and elevation) is beneficial for the first 72 hours of the injury occurring as it will reduce swelling, restrict blood flow and prevent further inflammation. <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://www.firstaid4sport.co.uk/First-Aid-Consumables/Pain-Relief-Medicines\">Anti-inflammatory medications</a></span> can also be taken in order to reduce swelling as well as relieving pain or achiness from the injury. When the injury has begun healing and you are advised by a physiotherapist or doctor, it is important for the patient to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to
62sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual. If the injury has occurred as a result of poor posture or is a reoccurring injury, the patient may find it beneficial to re-evaluate their back posture as well as their technique if sustained whilst lifting and bending. This may put a stop to any bad habits which have caused the injury in the first place and prevent it from happening in the future. The patient may also choose to use a postural brace to correct any poor posture issues. See our <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Shoulder-Supports\">Shoulder Supports</a></span>&nbsp;and&nbsp;<span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://www.firstaid4sport.co.uk/Taping-Strapping/Kinesiology-Tape\">Kinesiology Tapes.</a></span></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","8d64f5bd-a052-49db-ab13-09d13a89537a"],"id":199547303,"name":"Wry Neck","uuid":"53dd7270-c073-4d59-ac7b-5c51700f67d5","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"hamstring-tendonitis":{"_uid":"32bc94ca-7d4d-4fa7-bfcb-813f1e3b5efb","body":[{"_uid":"5b372fcd-f266-406f-a36a-91a0c6eb5da4","text":{"plugin":"wysiwyg-tinymce","content":"<h2>What is Hamstring Tendonitis?</h2>\r\nHamstring tendonitis is an injury that occurs when the tendon becomes damaged or inflamed due to excessive strain or force being placed on the tendon. The Hamstring tendon is the soft tissue that connects the hamstring muscle to the outer aspect of the knee.\r\n<h3><u>Causes</u></h3>\r\n<ul>\r\n \t<li>Overuse injury common in running and jumping activities</li>\r\n \t<li>Excessive speed changing whilst running</li>\r\n \t<li>Insufficient warm-up exercise</li>\r\n \t<li>Poor core strength</li>\r\n</ul>\r\n<h3><u>Symptoms</u></h3>\r\n<ul>\r\n \t<li>Pain at the back of the knee and thigh which increases over time</li>\r\n \t<li>Pain when resuming activity</li>\r\n \t<li>Swelling and inflammation</li>\r\n \t<li>Aching and stiffness after activity</li>\r\n</ul>\r\n<h3><u>Treatment</u></h3>\r\n<ul>\r\n \t<li>RICE method (Rest, Ice, Compression, Elevation)</li>\r\n \t<li>Anti-inflammatory medications</li>\r\n \t<li>Taping and strapping techniques</li>\r\n \t<li>Physiotherapy</li>\r\n \t<li>Steroid injection</li>\r\n</ul>\r\n<h2>Diagnosis</h2>\r\nA doctor can diagnose hamstring tendonitis through an MRI scan or X-ray. They will then assess the injury and advise on treatment needed.\r\n<h2>How Long Does It Take For A Hamstring Tendon To Heal?</h2>\r\nUp to 10 days for a minor injury, up to 6 weeks for a moderate injury and up to 10 weeks for a severe injury. Recovery will be dependent on how serious your hamstring tendonitis is and what course of treatment you have been advised.\r\n<h2>How Do You Treat Sore Hamstring Tendons?</h2>\r\nThe RICE method, anti-inflammatories, stretching and strengthening exercises can help to treat a sore hamstring tendon.\r\n<h2>Can Hamstring Tendonitis Cause Sciatica?</h2>\r\nAn affected hamstring tendon may irritate the sciatic nerve and cause sciatica like symptoms in the leg. To properly diagnose sciatica, it is advised that you see a doctor.\r\n<h2>Back Of Knee Pain</h2>\r\nIf you are experiencing back of knee pain, then you may have a hamstring strain. This occurs when the muscle is over stretched and you will feel a sudden pain if you have injured your hamstring.\r\n<h2>Further Info</h2>\r\nThe most common cause of hamstring tendonitis is through overuse, particularly in patients who partake in running and jumping sports. This is also common in sports such as football due to the rapid changing of speed which is undergone whilst running.\r\n\r\nAlthough this injury is typically seen as a result of overuse, hamstring tendonitis can also occur suddenly if the tendon becomes over stretched for example when warm-up exercises have been missed out or are inadequate for the level of activity, causing the patient to over strain the hamstring whilst performing running, kicking, jumping or skipping movements.\r\n\r\nIndividuals who have just started exercising or have increased their level of fitness are also at risk of sustaining this injury as they may lack strength and flexibility need for their new level of activity.\r\n\r\nPatients who suffer hamstring tendonitis are likely to feel pain in the back of the knee which gradually becomes more apparent through continued activity. This is due to the tendon becoming inflamed and swollen and in more severe cases; this pain and swelling can be felt in the thigh and calf muscles. When the injury is caused by sudden pressure or force to the tendon, pain will usually come on suddenly at the point of injury.\r\n\r\nPatients are likely to feel aching and stiffness which becomes more apparent first thing in the morning and often the knee joint will feel a weak, making the patient unable to resume activity.\r\n\r\nIn order to diagnose hamstring tendonitis, a doctor or physiotherapist will give an examination of the area. Often a doctor will carry out and X-ray or MRI scan in order to confirm the diagnosis and also to rule out any further complications.\r\n\r\nIn order to treat hamstring tendonitis, rest is crucial in order to allow the injury time to heal and to prevent any further activity which could cause damage or discomfort to the injury. Applying ice to the injury is an important aspect of healing as it will reduce any swelling and inflammation as well as providing cooling pain relief to the injury. Using the RICE method (rest, ice, compression and elevation) is beneficial for the first 72 hours of the injury occurring as it will reduce swelling to the area and by keeping the injury elevated blood flow is restricted which can prevent further inflammation.\r\n\r\nAnti-inflammatory medications can also be taken in order to reduce swelling as well as relieving pain or achiness from the injury.\r\n\r\nTaping and strapping techniques are often used for hamstring injuries as they can help stabilise and support the area whilst relieving pressure. Some athletes find it benef
62icial to continue with these methods after recovery to prevent a re occurrence of the condition.\r\n\r\nWhen the injury has begun healing and you are advised by a physiotherapist or doctor, it is important for the patient to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual.\r\n\r\nFor severe cases of hamstring tendonitis and when other treatments have been unsuccessful, steroid drug injections may be used to reduce inflammation and help ease any pain however these must only be used as a last resort as they hold a risk of weakening the tendon which can lead to a rupture in the long term.\r\n\r\n<strong>See our suggested Hamstring Products in <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/groin-and-thigh-supports/\">Groin &amp; Thigh Supports</a></strong>\r\n\r\n<strong>See our Gel Packs in <a href=\"https://firstaid4sport.co.uk/product-category/hot-and-cold-therapy/\">Hot &amp; Cold Therapy</a></strong>\r\n\r\n<strong>Try our <a href=\"https://firstaid4sport.co.uk/product/exercise-band-resistance-band-for-rehabilitation/\">Rehabilitation Bands</a> or <a href=\"https://firstaid4sport.co.uk/product/adjustable-plastic-slant-board-calf-stretcher/\">Calf Stretching Board </a>to keep the Achilles, Calf and Hamstring supple.</strong>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","33a79e26-8d3e-40e0-a08e-1e6ebee39643"],"id":199547302,"name":"Hamstring Tendonitis","uuid":"f140d0bd-77f6-4827-8576-8e48fc357151","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"rotator-cuff-strain":{"_uid":"48060e0e-8db6-4e31-994d-875e706e168c","body":[{"_uid":"7393b55c-ae59-4fd9-abac-354489be771f","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border: 1px solid #e7e7e7; padding: 20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes:</strong>\n<ul>\n<li>Excessive or awkward heavy lifting, pushing or pulling</li>\n<li>Falling onto an out-stretched arm</li>\n<li>Overuse injury commonly seen in throwing and racquet sports such as cricket, baseball and tennis</li>\n</ul>\n<strong>Symptoms:</strong>\n<ul>\n<li>Sudden or gradual onset of pain deep in the shoulder joint</li>\n<li>Patient may feel a tearing sensation at the point of injury</li>\n<li>Pain when resuming activity</li>\n<li>Weakness, aching and stiffness in the area</li>\n<li>Pain may be felt in the upper arm, neck or shoulder blade</li>\n</ul>\n<strong>Treatment:</strong>\n<ul>\n<li>RICE method within first 72 hours</li>\n<li>Physiotherapy</li>\n<li>Strengthening and stretching exercises</li>\n<li>Surgery may be required</li>\n</ul>\n</div>\n<h2>What is a Rotator Cuff Strain?</h2>\n<p>The rotator cuff is a group of 4 muscles which attaches from the shoulder blade to the humerus in the upper arm. The rotator cuff is designed to support the shoulder joint as well as aid with elevation and rotation movements. Rotator cuff strain occurs when too much tendon in placed on the muscles and connecting tendons resulting in damage or tearing of the muscles. The most common cause of rotator cuff strain is overuse injury and it usually seen in patients who perform excessive amounts of heavy lifting, pushing and pulling movements in which poor technique may be adopted. Rotator cuff strain may also occur as a result of impact or strain to the area causing damage to happen suddenly for example after falling on an outstretched arm. This injury is commonly seen in throwing and racquet sports such as cricket, baseball and tennis due to the nature of throwing hard and excessive swinging against force.</p>\n<h2>Rotator Cuff Strain Symptoms</h2>\n<p>When a rotator cuff strain occurs, patients are likely to feel a pain in the shoulder which becomes more apparent over time as activity is resumed and the area is placed under further strain. In the case of sudden impact, the pain may come on suddenly at the point of injury and may prvent the individual from continuing activity. Patients are also likely to feel pain and stiffness in the shoulder even after activity is halted which will become more apparent first thing in the morning. In more severe cases, individuals may also feel pain in upper arm, shoulder blade and upper back and muscle weakness and even wasting can occur.</p>\n<h2>Rotator Cuff Strain Diagnosis</h2>\n<p>In order to diagnose rotator cuff strain, a doctor or physiotherapist will give an examination of the area and often a ultrasound or MRI scan will be undergone in order to confirm the amount of tearing and also to rule out any further complications.</p>\n<h2>Rotator Cuff Strain Treatment</h2>\n<p>In order to treat rotator cuff strain, rest is crucial in order to allow the injury time to heal and to prevent any further activity which could cause damage or discomfort to the injury. Applying ice to the injury is an important aspect of healing as it will reduce any swelling and inflammation as well as providing cooling pain relief to the injury. Using the RICE method (rest, ice, compression and elevation) is beneficial for the first 72 hours of the injury occurring as it will reduce swelling to the area and by keeping the injury elevated blood flow is restricted which can prevent further inflammation. Anti-inflammatory medications can also be taken in order to reduce swelling as well as relieving pain or aching from the injury. When the injury has begun healing and you are advised by a physiotherapist or doctor, it is important for the patient to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to
62sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual. If the injury is reoccurring, the patient may find it beneficial to re-evaluate their technique depending on how the injury was sustained for example if the injury frequently occurs after heavy lifting the patient may decide to look at the way they perform this movement to improve their posture and technique. This may put a stop to any bad habits which have caused the injury in the first place and prevent it from happening in the future. In very severe cases such as in the case of a major or complete tear or if other methods have proven unsuccessful, surgery may be required to correct the injury which will need to be followed by an intensive course of rehabilitation to ensure the patient makes a full recovery. See our full range of <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy\">Hot and Cold Therapy</a>&nbsp;</span>or our<span style=\"color: #ff6600;\">&nbsp;</span><span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Shoulder-Supports\">Shoulder Supports.</a></span></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","9fb2359b-5037-4585-8118-f2973063068e"],"id":199547301,"name":"Rotator Cuff Strain","uuid":"b6e9b74e-1251-4e32-babc-ca1c603df871","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"dislocated-shoulder":{"_uid":"92b74069-ff05-41d8-9fa2-50dc9cbc2e60","body":[{"_uid":"46387f6d-b2f0-401e-a2dd-7334876a2451","text":{"plugin":"wysiwyg-tinymce","content":"<div>\n<h2>What Is A Dislocated Shoulder?</h2>\nDislocation of the shoulder occurs when the connective tissues in the shoulder joint and surrounding area become damaged or inflamed causing the bones at the joint to become displaced due to high force or strain being placed on the area.\n<h2><strong>Causes</strong></h2>\n<div>\n<ul>\n<li>Force to the shoulder joint which pushes the bone out of socket</li>\n<li>Direct impact</li>\n<li>Fall onto an outstretched arm</li>\n<li>Common in contact sports</li>\n</ul>\n<h2><strong>Symptoms</strong></h2>\n<ul>\n<li>Sudden pain and &lsquo;popping&rsquo; sensation at the point of injury in the shoulder and down the arm</li>\n<li>Restricted movement of the shoulder</li>\n<li>Abnormal appearance of the shoulder</li>\n</ul>\n<h2><strong>Treatment</strong></h2>\n<ul>\n<li>RICE method</li>\n<li>Relocation of the joint</li>\n<li>Immobilisation</li>\n<li>Anti-inflammatory medication</li>\n<li>Strengthening and Stretching Activities</li>\n</ul>\n</div>\n</div>\n<p>The main cause of a dislocated shoulder is due to sudden impact t to the area which pushes the joint out of place. This can be either from a direct hit to the area, common in contact sports such as rugby and hockey or as a result of falling onto an outstretched arm. Patients who sustain this injury are likely to feel a sudden surge of pain in the shoulder at the point of injury which may also spread to the arm. Many patients experience a &lsquo;popping&rsquo; sensation in the joint when the injury occurs and the appearance of the shoulder
62can appear abnormal. Patients will most likely feel unable to resume activity through the pain and movement will most likely be restricted.</p>\n<h2>Dislocated Shoulder Diagnosis</h2>\n<p>Diagnosis of a dislocated shoulder is usually carried out by a doctor or physiotherapist who will examine the area before diagnosing the injury and an X-Ray to assess the severity of the dislocation and also rule out any further complications.</p>\n<h2>How Long Does It Take To Recover From A Dislocated Shoulder?</h2>\n<p>12 to 16 weeks is the usual recovery time for a dislocated shoulder, although you should be back to normal activity within 2 weeks.</p>\n<h2>Can You Have A Partially Dislocated Shoulder?</h2>\n<p>Yes. A partial dislocated shoulder is also known as a shoulder subluxation. This is when&nbsp;the top of the arm comes partly out of the socket.</p>\n<h2>Can You Move Your Arm If You Have A Dislocated Shoulder?</h2>\n<p>This depends on the severity of the dislocation. You may be able to move your arm but it could be painful. Your arm may also feel unstable and weak.</p>\n<h2>Further Info</h2>\n<p>In order to treat a dislocated shoulder, medical attention should be sought immediately in order to treat the injury and assess the severity of the dislocation with an X-ray. After the X-ray has been carried out, a doctor or physiotherapist will then relocate the shoulder. After this the patient must keep the shoulder immobilised to allow it chance to heal and return back to normal function. Rest is crucial so to not cause any further damage and to stay away from any activity that could aggravate the shoulder or causes any pain or discomfort to the area. Continuing any strenuous activity or resuming sport will not only hinder the healing process, it could lead to further damage to the injury. Applying ice to the area is also an important aspect of recovery as it will minimise any swelling and inflammation of the area. Following the <a href=\"../../../blog/price-injury-protocol/\">PRICE method</a> (Protection, Rest, Ice, Compression, Elevation) when the injury first occurs and within the following 72 hours will ensure no further damage is caused to the area and prevent any further swelling of the injury which may come from resuming activity. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimise any swelling. You may also wish to wear a <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Shoulder-Supports\">shoulder support</a> following a dislocation, to increase proprioception and provide additional support. A strengthening program is often advised by a physiotherapist to keep the area strong and ensure flexibility once the injury had healed. This should not be done without professional advice as a patient can run the risk of aggravating the area and increase the healing process. In the final stages of recovery and in the first few months of returning to training, stretching exercises may be performed to keep the area stable and strong and can also help prevent the injury reoccurring.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","9fb2359b-5037-4585-8118-f2973063068e"],"id":199547300,"name":"Dislocated Shoulder","uuid":"70db8ddb-4f83-461e-bc5e-ff0f2c872011","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"facet-joint-sprain":{"_uid":"8b5b9bfe-fc66-4cb8-b116-bee8aa84999f","body":[{"_uid":"5827fdb7-e485-4aa4-9168-a953db24c50b","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border: 1px solid #e7e7e7; padding: 20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes:</strong>\n<ul>\n<li>Excessive bending, lifting and twisting</li>\n<li>Overuse injury</li>\n<li>Poor Posture</li>\n</ul>\n<strong>Symptoms:</strong>\n<ul>\n<li>Sudden or gradual onset of pain in the back and spine</li>\n<li>Pain when resuming activity Weakness, aching and stiffness in the area</li>\n<li>Pain may be felt in the chest, rib cage or shoulder blade</li>\n</ul>\n<strong>Treatment:</strong>\n<ul>\n<li>RICE method</li>\n<li>Physiotherapy</li>\n<li>Posture evaluation</li>\n<li>Postural back brace</li>\n</ul>\n</div>\n<h2>What causes Facet Joint Sprain?</h2>\n<p>
62Facet Joints are found in the back which help support the weight and control the movement between the individual vertebrae of the spine. Facet Joint sprain occurs when the connective tissue or cartilage surrounding the joint becomes damage or tears when a excessive force is placed on the facet joint. The most common cause of facet joint sprain is overuse injury and it usually seen in patients who perform excessive amounts of bending, lifting and twisting movements seen in sports such as gymnastics and pole dancing. Facet joint sprain however can also occur due to impact or pressure to the spine causing damage to happen suddenly. This injury is also common in patients who have a poor posture over a period of time for example sitting at your office chair without effective back support.</p>\n<h2>Facet Joint Sprain Symptoms</h2>\n<p>When a patients sustains facet joint sprain they are likely to feel a pain in the back and spine which becomes more apparent over time as activity is resumed and the back is put under more strain. In the case of sudden impact, the pain may come on suddenly at the point of injury. Patients are also likely to feel pain and stiffness in the facet joint even after activity is halted which will become more apparent first thing in the morning. In more severe cases, individuals may also feel pain in the rib cage, chest and shoulder blade.</p>\n<h2>Facet Joint Strain Diagnosis</h2>\n<p>In order to diagnose facet joint sprain, a doctor or physiotherapist will give an examination of the area and often an X-ray or MRI scan will be undergone in order to confirm the diagnosis and also to rule out any further complications.</p>\n<h2>Facet Joint Sprain Treatment</h2>\n<p>In order to treat facet joint sprain, rest is crucial in order to allow the injury time to heal and to prevent any further activity which could cause damage or discomfort to the injury. Applying ice to the injury is an important aspect of healing as it will reduce any swelling and inflammation as well as providing cooling pain relief to the injury. Using the RICE method (rest, ice, compression and elevation) is beneficial for the first 72 hours of the injury occurring as it will reduce swelling to the area and by keeping the injury elevated blood flow is restricted which can prevent further inflammation. Anti-inflammatory medications can also be taken in order to reduce swelling as well as relieving pain or achiness from the injury. When the injury has begun healing and you are advised by a physiotherapist or doctor, it is important for the patient to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual. If the injury has occurred as a result of poor posture or is a reoccurring injury, the patient may find it beneficial to re-evaluate their back posture as well as their technique if sustained whilst lifting and bending. This may put a stop to any bad habits which have caused the injury in the first place and prevent it from happening in the future. The patient may also choose to use a postural brace to correct any poor posture issues. See our full range of <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Back-Supports-and-Back-Braces\">Back Braces and Back Supports</a> See also our <a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy/Reusable-Gel-Packs\">Hot and Cold Gel Packs</a>&nbsp;or <a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy/Cryotherapy\">Cryotherapy for Backs</a></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["0799757a-761e-4120-ba51-0208cd7d11cb","387f3762-2c34-4f37-a840-9b9135629185"],"id":199547299,"name":"Facet Joint Sprain","uuid":"798470ad-7563-47d2-a146-2df24717e490","primary_category":{"_uid":"90b67df7-7b22-49bf-b1bc-b00bc4bfc410","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003184,"name":"Back Injuries","uuid":"0799757a-761e-4120-ba51-0208cd7d11cb"}},"hamstring-strain":{"_uid":"f2f5bee8-3d4f-4f9c-be6c-62d36270f7aa","body":[{"_uid":"7d368947-6d8f-46e8-adcc-438a3b06cbcf","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>Sudden large force or pressure to the hamstring\n</li>\n<li>Overuse injury common in running and jumping activities\n</li>\n<li>Excessive speed changing whilst running\n</li>\n<li>Insufficient warm up exercise\n</li>\n<li>Poor core strength\n</li>\n</ul>\n \n<strong>Symptoms</strong>\n<ul>\n<li>Sudden sharp pain or pulling sensation at back of the thigh at point of injury\n</li>\n<li>For minor strains pain may be more noticable at cool down\n</li>\n<li>Aching and stiffness\n</li>\n<li>Swelling and inflammation\n</li>\n</ul>\n\n<strong>Treatment</strong>\n<ul>\n<li>RICE method\n</li>\n<li>Taping and strapping techniques\n</li>\n<li>Physiotherapy\n</li>\n<li>Anti-inflammatory medication\n</li>\n\n</ul>\n</div>\n\n<h2>What is a Hamstring Strain?</h2>\nThe Hamstring muscle is the soft tissue which connects the pelvis to the outer aspect of the knee, responsible for bending and straightening. Hamstring strain occurs when this muscle becomes damaged or inflamed due to excessive strain or force being placed on the muscle.\n\nThe most common cause of hamstring strain is through overuse, particularly in patients who partake in running and jumping sports. This is also common in sports such as football due to the rapid changing of speed which is undergone whilst running.\n\nAlthough this injury is typically seen as a result of overuse, hamstring strain can also occur suddenly if the muscle becomes over stretched for example when warm-up exercises have been missed out or are inadequate for the level of activity, causing the patient to over strain the hamstring whilst performing running, kicking, jumping or skipping movements.\n\nIndividuals who have just started exercising or have increased their level of fitness are also at risk of sustaining this injury as they may lack strength and flexibility.\n\n<h2>Hamstring Strain Symptoms</h2>\nPatients who suffer hamstring strain are likely to feel pain in the back of the thigh which gradually becomes more apparent through continued activity. This is due to the muscle becoming inflamed and swollen and in more severe cases, muscle spasms. When the injury is caused by sudden pressure or force to the tendon, pain will usually come on suddenly at the point of injury.\n\nPatients are likely to feel aching and stiffness which becomes more apparent first thing in the morning and often the knee joint will feel a weak, making the patient unable to resume activity.\n\n<h2>Hamstring Strain Diagnosis</h2>\nIn order to diagnose hamstring strain, a doctor or physiotherapist will give an examination of the area. Often a doctor will carry out and X-ray or MRI scan in order to confirm the diagnosis and also to rule out any further complications.\n\n<h2>Hamstring Strain Treatment</h2>\nIn order to treat hamstring strain, rest is crucial in order to allow the injury time to heal and to prevent any further activity which could cause damage or discomfort to the injury. Applying ice to the injury is an important aspect of healing as it will reduce any swelling and inflammation as well as providing cooling pain relief to the injury. Using the RICE method (rest, ice, compression and elevation) is beneficial for the first 72 hours of the injury occurring as it will reduce swelling to the area and by keeping the injury elevated blood flow is restricted which can prevent further inflammation.\n\nAnti-inflammatory medications can also be taken in order to reduce swelling as well as relieving pain or achiness from the injury.\n\nTaping and strapping techniques are often used for hamstring injuries as they can help stabilise and support the area whilst relieving pressure. Some athletes find it benef
62icial to continue with these methods after recovery to prevent a reoccurrence of the condition.\n\nWhen the injury has begun healing and you are advised by a physiotherapist or doctor, it is important for the patient to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","33a79e26-8d3e-40e0-a08e-1e6ebee39643"],"id":199547298,"name":"Hamstring Strain","uuid":"14da3950-3c22-4199-b455-cf07df39d493","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"frozen-shoulder":{"_uid":"e95ac389-0e3b-48c4-bb86-115e2e66985e","body":[{"_uid":"1339f6f2-b149-486e-a687-195a2315521a","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border: 1px solid #e7e7e7; padding: 20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes:</strong>\n<ul>\n<li>Damage to the shoulder joint and surrounding tissues</li>\n<li>Insufficient rest time between activity</li>\n<li>Excessive immobility after an injury</li>\n<li>Overuse injury</li>\n</ul>\n<strong>Symptoms:</strong>\n<ul>\n<li>Restricted movement of the shoulder</li>\n<li>Dull, aching pain in shoulder</li>\n<li>Difficulty with activities such as getting dressed, brushing teeth etc.</li>\n</ul>\n<strong>Treatment:</strong>\n<ul>\n<li>RICE method after exercise</li>\n<li>Anti-inflammatory Medication</li>\n<li>A patella tracking strap or brace</li>\n<li>Good fitting running shoes</li>\n<li>Controlled strengthening and stretching activities</li>\n</ul>\n</div>\n<h2>What is Frozen Shoulder?</h2>\n<p>Frozen shoulder occurs when the connective tissues in the shoulder joint and surrounding area become damaged or inflamed resulting in a loss of movement in the area. This injury is common amongst athletes who do not allow an adequate resting period between activity leading to excessive strain on the soft tissue over time. This injury can also arise after an athlete has undergone a significant period of rest after an injury without performing any stretching or strengthening activities to keep the area strong and flexible.</p>\n<h2>Frozen Shoulder Symptoms</h2>\n<p>Due to the nature of the injury, the symptoms of frozen shoulder will usual appear gradually overtime. Patients will usually feel pain and tenderness in the shoulder and often the arm, back and neck which becomes more apparent when activity is resumed which puts strain on the shoulder such as lifting heavy objects. The symptoms of frozen shoulder tend to appear in three phases &ndash;</p>\n<ul>\n<li>Freezing stage &ndash; When frozen shoulder is first sustained, it is at its most painful and motion is beginning to feel restricted. This usually lasts 6-12 weeks.</li>\n<li>Frozen stage &ndash; At this stage the pain begins to ease however movement becomes even more limited and patients can be left with this sensation for up to 6 months.</li>\n<li>Thawing stage &ndash; in the final stage, the mobility of the shoulder begins to reappear and pain gradually disappears. This stage c
62an often last more than a year.</li>\n</ul>\n<h2>Frozen Shoulder Diagnosis</h2>\n<p>Diagnosis of frozen shoulder is usually carried out by a doctor or physiotherapist who will examine the area before diagnosing the injury. It is also common for a doctor to carry out an ultrasound or MRI to confirm the diagnosis and to rule out any further complications.</p>\n<h2>Frozen Shoulder Treatment</h2>\n<p>In order to treat frozen shoulder injury, rest is crucial so to not damage the soft tissue any further and to stay away from any activity that could aggravate the shoulder or cause any pain or discomfort to the area. Continuing any strenuous activity or resuming sport will not only hinder the healing process, it could lead to further damage to the injury and surrounding tissue. Applying ice to the area is also an important aspect of recovery as it will minimize any swelling and inflammation of the area. Following the <a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy/Cryotherapy\"><em><strong>RICE method (Rest, Ice, Compression, Elevation)</strong></em> </a>when the injury first occurs and within the following 72 hours will ensure no further damage is caused to the area and prevent any further swelling of the injury which may come from resuming activity. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimize any swelling. A strengthening program may also be advised by a physiotherapist to keep the area strong and ensure flexibility once the injury had healed. This should not be done without professional advice as a patient can run the risk of aggravating the area and increase the healing process. In the final stages of recovery and in the first few months of returning to training, stretching exercises to the quadriceps, hamstring and calf muscles may be performed to keep the area stable and strong and can also help prevent the injury reoccurring. Shop <strong><a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Shoulder-Supports\">Shoulder Supports</a></strong> and <strong><a href=\"https://www.firstaid4sport.co.uk/Hot-Cold-Therapy\">Cold Therapy</a></strong></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","9fb2359b-5037-4585-8118-f2973063068e"],"id":199547290,"name":"Frozen Shoulder","uuid":"68c1cadd-8ced-4e5e-9e6d-ef786aea529a","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"sprained-knee":{"_uid":"13d6d6c8-0abb-4459-8b7e-d04a9756af3c","body":[{"_uid":"069f2505-e4e5-48b6-9361-0782ec8a56e7","text":{"plugin":"wysiwyg-tinymce","content":"<h2>What is a Knee Sprain?</h2>\n<p>A sprained knee is an injury which can be experienced by feeling a pain in the knee area of the leg. Symptoms of a knee sprain include swelling, pain, stiffness or buckling. There are a number of causes of a sprained knee including falls and injuries incurred during physical activity. Treating a knee sprain is dependent on how serious the sprain is. A minor sprain may only need rest and medication, whereas a more serious sprain may require surgery. Evaluation from a doctor is important in assessing the severity of the sprain.</p>\n<h2>Causes</h2>\n<ul>\n<li>Overuse injury</li>\n<li>Twisting force or direct impact to the knee</li>\n<li>Rapid direction changes</li>\n<li>Tackling, collisions and falls (common in football and rugby)</li>\n<li>Landing from a jump</li>\n</ul>\n<h2>Symptoms</h2>\n<ul>\n<li>Popping sensation and pain in the knee</li>\n<li>Pain at the inner aspect of the knee</li>\n<li>Swelling and inflammation</li>\n<li>Inability to bear weight</li>\n</ul>\n<h2>Treatment</h2>\n<ul>\n<li>RICE method</li>\n<li>Anti-inflammatory Medication</li>\n<li>Supports and Braces</li>\n<li>Strengthening and Stretching exercises</li>\n<li>Surgery</li>\n</ul>\n<h2>Diagnosis</h2>\n<p>Diagnosis of a knee sprain tear is usually carried out by a doctor or physiotherapist who will examine the area before diagnosing the injury. It is also common for the patient to have an X-Ray or MRI to confirm the diagnosis and to rule out any further complications.</p>\n<h2>How Long Does It Take For A Sprained Knee To Heal?</h2>\n<p>Up to 4 weeks for a minor sprain and between 4 and 12 months for a more serious sprain. Recovery is dependent on the severity of your injury and your treatment.</p>\n<h2>How Do You Know If You Have A Sprained Knee?</h2>\n<p>Pain, swelling, stiffness, tenderness and bruising. A sprained knee can be identified by a number of symptoms but a doctor should be consulted for a full diagnosis.</p>\n<h2>What Is The Best Way To Treat A Sprained Knee?</h2>\n<p>RICE Method, medication, surgery and strengthening exercises. The treatment of your knee will depend on how severe your sprain is.</p>\n<h2>Can You Walk On A Sprained Knee?</h2>\n<p>It is advised that you rest your sprained knee until it is healed before walking. Keeping weight off your injury will aid recovery and reduce swelling.</p>\n<h2>Further Info</h2>\n<p>Knee sprains are one of the most common sports injuries to the ligament and usually occur as a result of a twisting or pivoting force to the knee or from a direct impact to the area. This is a very common injury in contact sports such as football, rugby and hockey due to the tackling and collisions involved. Knee sprains are also common in basketball and netball when the knee twists after landing hard from a jump. Knee sprain can occur in different parts of the knee; - <a href=\"http://www.firstaid4sport.co.uk/blog/anterior-cruciate-ligament-acl-tear\">Anterior Cruciate Ligament (ACL)</a> - <a href=\"http://www.firstaid4sport.co.uk/blog/posterior-cruciate-ligament-pcl-injury/\">Posterior Cruciate Ligament (PCL)</a> - <a href=\"http://www.firstaid4sport.co.uk/blog/medial-collateral-ligament-mcl-tear/\">Medial Collateral Ligament (MCL)</a> - <a href=\"https://www.firstaid4sport.co.uk/blog/lateral-collateral-ligament-lcl-injury\">Lateral Collateral Ligament (LCL)</a> Patients who suffer a sprained knee usually complain of a sudden onset of severe pain in the inner knee at the point of injury with a sensation of the knee &lsquo;popping&rsquo; or &lsquo;tearing&rsquo;. The pain will usually be enough to prevent the patient continuing with activity however those who do continue are likely to stop soon after due to an increase in pain in the knee and an inability to bear weight on the leg as a result. This is usually followed by swelling and inflammation in the area. Pain will often subside after the initial onset however the patient will usually feel discomfort and stiffness in the area and an inability to straighten the knee. In order to treat a sprained knee, rest is crucial so to not damage the ligament any further and to stay away from any activity that could aggravate the knee or causes any pain or discomfort to the area. Continuing any strenuous activity or resuming sport will not only hinder the healing process, it could lead to further damage to the ligament and surrounding tissue. Applying ice to the area is also an important aspect of recovery for any soft tissue injury as it will minimise any swelling and inflammation of the area. Following the RICE method (Rest, Ice, Compression, Elevation) when the injury first occurs and within the following 72 hours will ensure no further damage is caused to the area and prevent any further swelling of the injury which may come from resuming activity. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimise any swelling. Braces and <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Knee-Supports-and-Knee-Braces\">knee supports</a> are often recommended to patients with a sprained knee or tear as they will provide the knee with stability and support to allow effective healing. Many patients also continue to use supports as well as taping and strapping techniques once they return to
62sport to prevent the injury reoccurring in the future. A strengthening program may also be advised by a physiotherapist to keep the area strong and ensure flexibility once the injury had healed. This should not be done without professional advice as a patient can run the risk of aggravating the area and increase the healing process. In the final stages of recovery and in the first few months of returning to training, stretching exercises to the quadriceps, hamstring and calf muscles may be performed to keep the area stable and strong and can also help prevent the injury reoccurring.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","797d34bf-9155-4751-a040-afe1693e07fc"],"id":199547289,"name":"Sprained Knee","uuid":"e9eb0eae-5579-4de1-80fa-e3c4fac5de1c","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"spondylolysis":{"_uid":"57c6aeda-0f36-414b-a6ef-759681eec960","body":[{"_uid":"0481dfe2-2dbc-42aa-b35c-7a699b1ecf97","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes:</strong>\n<ul>\n<li>Hereditary thin vertebrae\n</li>\n<li>Hyperextension of the back such as excessive bending, lifting and twisting\n</li>\n<li>Overuse injury seen in sports such as weightlifting, gymnastics, throwing sports\n</li>\n</ul>\n \n<strong>Symptoms:</strong>\n<ul>\n<li>Sudden or gradual onset of lower back pain\n</li>\n<li>Pain when resuming activity\n</li>\n</ul>\n\n<strong>Treatment:</strong>\n<ul>\n<li>RICE method\n</li>\n<li>Back brace\n</li>\n<li>Anti-inflammatory medications\n</li>\n<li>Stretching and strengthening exercises\n</li>\n<li>Physiotherapy</li>\n\n</ul>\n</div>\n\n<h3>What is Spondylolysis?</h3>\nFacet Joints are found in the back which help support the weight and control the movement between the individual vertebrae of the spine. Pars interarticularis are the thin bony structures which connect the vertebrae to the facet joints. Spondylolysis occurs when these bony structures are put under excessive stress and causing small fractures that in turn cause the vertebrae to weaken and slip out of place.\n\nThe most common cause of spondylolysis is overuse injury and it usually seen in patients who perform excessive hyperextension movements such as bending, lifting and twisting. This is often seen in sports such as gymnastics, weight lifting and throwing sports. Facet joint sprain however can also occur due to impact or pressure to the spine causing damage to happen suddenly.\n\nSpondylolysis can also be a genetic condition whereby the patient has inherited thin vertebrae making them more at risk to fractures in the spinal column.\n\n<h3>Spondylolysis Symptoms</h3>\nWhen a patient sustains spondylolysis they are likely to feel pain in the lower back and spine which becomes more apparent over time as activity is resumed and the back is put under further strain. In the case of sudden impact, the pain may come on suddenly at the point of injury.\n\nPatients are also likely to feel pain and stiffness in the lower back after activity is halted which will become more apparent first thing in the morning. This pain is likely to be located on one side of the lower back and usually the opposite side to the arm which has performed the most hyperextension movements.\n\n<h3>Spondylolysis Diagnosis</h3>\nIn order to diagnose spondylolysis, a doctor or physiotherapist will give an examination of the area and often a bone scan or CT scan will be undergone in order to confirm the diagnosis, evaluate the extent of the fracture and also to rule out any further complications.\n\n<h3>Spondylolysis Treatment</h3>\nIn order to treat spondylolysis, rest is crucial in order to allow the injury time to heal and to prevent any further activity which could cause damage or cause discomfort to the injury. Patients may find wearing a back brace during the healing process will stabilize the area to improve healing effectiveness.\n\nAnti-inflammatory medications can also be taken in order to reduce swelling as well as relieving pain from the injury.\n\nWhen the injury has begun effective healing and you are advised by a physiotherapist or doctor, it is important for the patient to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to
62sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["0799757a-761e-4120-ba51-0208cd7d11cb","387f3762-2c34-4f37-a840-9b9135629185"],"id":199547265,"name":"Spondylolysis","uuid":"cbf63bdb-9cca-4152-9b43-404315834ef4","primary_category":{"_uid":"90b67df7-7b22-49bf-b1bc-b00bc4bfc410","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003184,"name":"Back Injuries","uuid":"0799757a-761e-4120-ba51-0208cd7d11cb"}},"runners-knee":{"_uid":"f71e01ea-1c03-45d1-bb69-1aba317295b2","body":[{"_uid":"aec84f0e-c497-49a0-a91d-a43cef2a110d","text":{"plugin":"wysiwyg-tinymce","content":"<h2>What is Runners Knee?</h2>\n<p>Runner&rsquo;s knee occurs when the kneecap (patella) becomes out of alignment preventing it from smoothly sliding up and down the groove in the femur. Owing to its name, this injury is one of the most common amongst long-distance runners.</p>\n<h2>Causes</h2>\n<ul>\n<li>Overpronation</li>\n<li>Weakness or imbalance in the quadriceps</li>\n<li>Tightness in the hamstrings, calf muscles or IT band</li>\n<li>Poor footwear</li>\n<li>Poor running technique</li>\n</ul>\n<h2>Symptoms</h2>\n<ul>\n<li>Pain and soreness behind and around the knee cap</li>\n<li>Pain when resuming activity</li>\n<li>Aching and stiffness</li>\n<li>Clicking sensation when bending the knee</li>\n</ul>\n<h2>Treatment</h2>\n<ul>\n<li>RICE method</li>\n<li>Taping and strapping techniques</li>\n<li>Physiotherapy</li>\n<li>Good fitting running shoes</li>\n<li>Orthotic Insoles from a podiatrist</li>\n</ul>\n<p>Overpronation is a condition in which the foot rolls whilst walking and running and is a common cause of runner&rsquo;s knee. As the foot rotates it causes the rest of the leg to become out of alignment which in turn causes the kneecap position to become unaligned. This can be caused by tightness in the calf muscles and hamstrings as the foot and rest of the leg has to accommodate the tightness to gain the same movements. Overpronation can also be down to poor biomechanics and inadequate and unsupportive footwear. Weakness or imbalance in the inner quadriceps is another cause of runner&rsquo;s knee as the stronger outer quadriceps can force the patella out of alignment.</p>\n<h2>Diagnosis</h2>\n<p>In order to diagnose runners knee, a doctor or physiotherapist will give an examination of the area. Often a doctor will carry out and X-ray or MRI scan in order to confirm the diagnosis and also to rule out any further complications.</p>\n<h2>Runners Knee Recovery Time</h2>\n<p>Two weeks. It usually takes around two weeks to heal a runners knee, but it may take up to six weeks for the pain to fully subside.</p>\n<h2>Does Runners Knee Require Surgery?</h2>\n<p>This depends on how severe your injury is. Often it is not needed, but rare cases may require surgery. If you require replacement of cartilage or re positioning of the kneecap then surgery may be necessary.</p>\n<h2>Where Does Runners Knee Hurt?</h2>\n<p>Pain experienced through runners knee can be felt in the kneecap, either just under or just above.</p>\n<h2>Further Info</h2>\n<p>Patients who suffer <a href=\"https://firstaid4sport.co.uk/blog/hamstring-tendonitis/\">hamstring tendonitis</a> are likely to feel pain in the back and around the knee cap which gradually becomes more apparent through continued activity which involves bending and straightening the knee. Pain may also be felt when sitting for long periods of time and also performing activities such as climbing stairs or hills. Patients often complain of a &lsquo;clicking&rsquo; or &lsquo;grinding&rsquo; sensation whilst moving and in more severe cases a feeling of the knee giving way or collapsing can be felt. Patients are likely to feel aching and stiffness which becomes more apparent first thing in the morning and often the knee joint will feel a weak. In order to treat runner&rsquo;s knee, rest is crucial in order to allow the injury time to heal and to prevent any further activity which could cause damage or discomfort to the injury. Applying ice to the injury is an important aspect of healing as it will reduce any swelling and inflammation as well as providing cooling pain relief to the injury. Using the RICE method (rest, ice, compression and elevation) is beneficial for the first 72 hours of the injury occurring as it will reduce swelling to the area and by keeping the injury elevated blood flow is restricted which can prevent further inflammation. Anti-inflammatory medications can also be taken in order to reduce swelling as well as relieving pain or achiness from the injury. When the injury has begun healing and you are advised by a physiotherapist or doctor, it is important for the patient to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to
62sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual. <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Knee-Supports-and-Knee-Braces\">Knee supports</a> and braces can be found here at Firstaid4sport which may help to aid recovery of runners knee.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","797d34bf-9155-4751-a040-afe1693e07fc"],"id":199547186,"name":"Runners Knee","uuid":"6bee86d2-3741-4047-b72d-af02732b3687","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"groin-strain":{"_uid":"fb915dc1-c2c1-4b36-bedf-2ea7bc6b670a","body":[{"_uid":"a7a49bd8-5820-4351-a54a-529d1f218a23","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>Sudden contraction of the groin muscles\n</li>\n<li>Inadequate warm-up\n</li>\n<li>Common in sports which require rapid acceleration and jumping\n</li>\n</ul>\n \n<strong>Symptoms</strong>\n<ul>\n<li>Sudden onset of pain in the groin and inner thigh\n</li>\n<li>Pain when resuming activity\n</li>\n<li>Swelling, weakness and tightness in the groin\n</li>\n</ul>\n\n<strong>Treatment</strong>\n<ul>\n<li>RICE method\n</li>\n<li>Physiotherapy</li>\n\n<li>Heat Therapy\n</li>\n<li>Anti-inflammatory medication\n</li>\n</ul>\n</div>\n\n<h2>What causes Groin Strain?</h2>\nA groin strain occurs when the muscles in the groin (adductors) are stretched too far cuasing the fibres in the muscles to tear and in more severe cases completely rupture. The most common cause of groin strain is a sudden contraction or force to the groin muscles and are common in sports such as swimming, running, gymnastics and football in which the adductor muscles play a vital role. This is also a common injury in sports which require rapid acceleration and jumping such as hurdles, basketball and dancing.\n\nPerforming an inadequate warm-up before exercise or partaking in sport can cause groin strain as the muscles have not been stretched sufficiently causing a lack of flexibility.\n\n<h2>Groin Strain Symptoms</h2>\nPatients who suffer hamstring tendonitis are likely to feel a sudden pain in groin and inner thigh at the point of injury which gradually becomes more apparent through continued activity. Patients may also feel pain in activities such as walking and running particularly on uneven ground or up-hill surfaces.\n\nAching and stiffness that becomes more apparent first thing in the morning is common symptoms of this injury as well as swelling and bruising on the inside of the thigh. Symptoms of groin strain can be categorized into three different groups depending on its severity â\n\n<strong>Grade 1</strong> â Mild ache in which the patient feels able to resume activity\n\n<strong>Grade 2</strong> â Patient feels some further discomfort and some bruising may appear. Activity which include running and jumping become difficult\n\n<strong>Grade 3</strong> â Patient feels great pain and swelling and bruising is significant. Activity becomes very limited and even walking can cause pain to the area.\n\n<h2>Groin Strain Diagnosis</h2>\nIn order to diagnose groin strain, a doctor or physiotherapist will give an examination of the area. Often a doctor will carry out an ultrasound or MRI scan in order to confirm the diagnosis and also to rule out any further complications.\n\n<h2>Groin Strain Treatment</h2>\nIn order to treat groin strain, rest is crucial in order to allow the injury time to heal and to prevent any further activity which could cause damage or discomfort to the injury. Applying ice to the injury is an important aspect of healing as it will reduce any swelling and inflammation as well as providing cooling pain relief to the injury. Using the RICE method (rest, ice, compression and elevation) is beneficial for the first 72 hours of the injury occurring as it will reduce swelling to the area and by keeping the injury elevated blood flow is restricted which can prevent further inflammation.\n\nAnti-inflammatory medications can also be taken in order to reduce swelling as well as relieving pain or aching from the injury.\n\nApplying heat to the injury during the healing process can be benef
62icial as it can loosen the muscles and provide warming pain relief. This is also beneficial just before resuming sport or any exercise and should be followed by ice treatment once the activity is over.\n\nWhen the injury has begun healing and you are advised by a physiotherapist or doctor, it is important for the patient to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","33a79e26-8d3e-40e0-a08e-1e6ebee39643"],"id":199547185,"name":"Groin Strain","uuid":"4d864632-ea70-41f5-a8a0-d7e509797faa","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"t4-syndrome":{"_uid":"18529329-f181-497e-adae-ddb8c60b560e","body":[{"_uid":"a682acd1-643c-4d26-9c19-f6adfce0380f","text":{"plugin":"wysiwyg-tinymce","content":"<h2>What is T4 Syndrome?</h2>\r\nT4 syndrome occurs when the T4 vertebrate in the spine is damaged and causes pain in the arm. The vertebrae bones which make up the spine are named T1 to T12 from top to bottom. Between each of these vertebrae lie the facet joints and discs which help support the weight and control the movement between the individual vertebrae. When either of these joints become damaged or injured, damage in turn can be inflicted on the nerves which surround the joints. The most common area for this injury lies in the T4 vertebrate due to the nature of its position whilst performing certain movements. When the nerves become damaged and the patient experiences arm pain as a result this is known as T4 Syndrome.\r\n<h2>Causes</h2>\r\n<ul>\r\n \t<li>Excessive bending, lifting and twisting</li>\r\n \t<li>Overuse injury</li>\r\n \t<li>Poor posture</li>\r\n</ul>\r\n<h2>Symptoms</h2>\r\n<ul>\r\n \t<li>Arm pain and nerve symptoms i.e. pins and needles, numbness</li>\r\n \t<li>Sudden or gradual onset of pain in the back and neck</li>\r\n \t<li>Pain when resuming activity</li>\r\n \t<li>Weakness, aching and stiffness in the area</li>\r\n \t<li>Pain may be felt in the chest, rib cage or shoulder blade</li>\r\n</ul>\r\n<h2>Treatment</h2>\r\n<ul>\r\n \t<li>RICE method (Rest, Ice, Compression, Elevation)</li>\r\n \t<li>Physiotherapy</li>\r\n \t<li>Posture evaluation</li>\r\n \t<li>Postural back brace</li>\r\n</ul>\r\n<h2>T4 Syndrome Diagnosis</h2>\r\nIn order to diagnose T4 syndrome, a doctor or physiotherapist will give an examination of the area and often an X-ray or MRI scan will be undergone in order to confirm the diagnosis and also to rule out any further complications.\r\n<h2>Where Is The T4 Vertebra?</h2>\r\nThe T4 vertebra is the fourth thoracic vertebra in the spine. There are twelve in total, the fourth is located in the upper back.\r\n<h2>Further Info</h2>\r\nThe most common cause of T4 syndrome is overuse injury and it usually seen in patients who perform excessive amounts of bending, lifting and twisting movements seen in sports such as gymnastics and pole dancing. T4 syndrome however can also occur due to impact or pressure to the spine causing damage to happen suddenly.\r\n\r\nThis injury is also common in patients who have a poor posture over a period of time for example sitting at your office chair without effective back support.\r\n\r\nWhen a patient sustains T4 syndrome sprain they will begin to feel pain and often sensory symptoms such as pins and needles or numbness in their arm as a result of nerve damage. Patients are also likely to feel a pain in the back and often the neck which becomes more apparent over time as activity is resumed and the back is put under more strain. In the case of sudden impact, the pain may come on suddenly at the point of injury.\r\n\r\nPatients are also likely to feel pain and stiffness in joint even after activity is halted which will become more apparent first thing in the morning. In more severe cases, individuals may also feel pain in the rib cage, chest and shoulder blade.\r\n\r\nIn order to treat T4 Syndrome, rest is crucial in order to allow the injury time to heal and to prevent any further activity which could cause damage or discomfort to the injury. Applying ice to the injury is an important aspect of healing as it will reduce any swelling and inflammation as well as providing cooling pain relief to the injury. Using the RICE method (Rest, Ice, Compression and Elevation) is beneficial for the first 72 hours of the injury occurring as it will reduce swelling to the area and by keeping the injury elevated blood flow is restricted which can prevent further inflammation.\r\n\r\nAnti-inflammatory medications can also be taken in order to reduce swelling as well as relieving pain or achiness from the injury.\r\n\r\nWhen the injury has begun healing and you are advised by a physiotherapist or doctor, it is important for the patient to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to
62sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual.\r\n\r\nIf the injury has occurred as a result of poor posture or is a reoccurring injury, the patient may find it beneficial to re-evaluate their back posture as well as their technique if sustained whilst lifting and bending. This may put a stop to any bad habits which have caused the injury in the first place and prevent it from happening in the future. The patient may also choose to use a postural brace to correct any poor posture issues."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["0799757a-761e-4120-ba51-0208cd7d11cb","387f3762-2c34-4f37-a840-9b9135629185"],"id":199547184,"name":"T4 Syndrome","uuid":"d2d72938-4091-4575-b825-802cc21ea888","primary_category":{"_uid":"90b67df7-7b22-49bf-b1bc-b00bc4bfc410","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003184,"name":"Back Injuries","uuid":"0799757a-761e-4120-ba51-0208cd7d11cb"}},"sciatica":{"_uid":"85487137-110d-45d0-becc-db5f9e5e14dd","body":[{"_uid":"b65df6bb-bc95-4ce1-b2ae-1ba136f70fe5","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>Overuse injury\n</li>\n<li>Twisting force or direct impact to the knee\n</li>\n<li>Rapid direction changes\n</li>\n<li>Tackling, collisions and falls (common in football and rugby)\n</li>\n<li>Landing from a jump\n</li>\n</ul>\n \n<strong>Symptoms</strong>\n<ul>\n<li>Popping sensation and pain in the knee\n</li>\n<li>Pain at the inner aspect of the knee\n</li>\n<li>Swelling and inflammation\n</li>\n<li>Inability to bear weight\n</li>\n</ul>\n\n<strong>Treatment</strong>\n<ul>\n<li>RICE method\n</li>\n<li>Anti-inflammatory Medication\n</li>\n<li>Supports and Braces\n</li>\n<li>Strengthening and Stretching exercises\n</li>\n<li>Surgery\n</li>\n\n</ul>\n</div>\n\n<h2>What is Sciatica?</h2>\nSciatica occurs when the sciatic nerve found between the lower back and upper leg becomes irritated or compressed. The most common cause of sciatica is in patients with a herniated/slipped disc which can occur over time as a result of excessive sitting, bending and lifting activities. It is also possible for patients to suffer sciatic pain suddenly due to sudden impact.\n\n<h2>Sciatica Symptoms</h2>\nPatients who suffer sciatica are likely to suffer an intense surge of pain which runs deep within the lower back and spreads to the buttock and down the leg. Patients will feel a weakness in the leg and nerve symptoms such as pins and needles and numbness.\n\n<h2>Sciatica Diagnosis</h2>\nIn order to diagnose sciatica a doctor or physiotherapist will give an examination of the area and often an X-ray or CT scan will be undergone in order to confirm the diagnosis and to rule out any further complications.\n\n<h2>Sciatica Treatment</h2>\nThe treatment of sciatica will depend on the cause of the injury such as treating a slipped disc or spondylosis. To relieve the pain of sciatica, patients should minimise the amount they bend and lift as well as avoid sitting in low, soft chairs. Anti-Inflammatory medications may be taken to relive the pain associated with sciatica. Applying ice to the area can also offer cooling pain relief.\n\nPhysiotherapy is often recommended for the symptoms of sciatica which will include undergoing back exercises and stretches to improve the condition and relieve pain from the area."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["0799757a-761e-4120-ba51-0208cd7d11cb","387f3762-2c34-4f37-a840-9b9135629185"],"id":199547183,"name":"Sciatica","uuid":"c3ab8a58-2580-471b-9464-4e12b12d55bd","primary_category":{"_uid":"90b67df7-7b22-49bf-b1bc-b00bc4bfc410","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003184,"name":"Back Injuries","uuid":"0799757a-761e-4120-ba51-0208cd7d11cb"}},"posterior-cruciate-ligament-pcl-injury":{"_uid":"da36743a-8b7a-42aa-9912-ca58aa10660b","body":[{"_uid":"2d694b4d-6b67-4e07-9d33-aec7c52f2713","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>Can be sudden impact or overuse injury\n</li>\n<li>Twisting force or hyperextension the knee\n</li>\n<li>Rapid direction changes\n</li>\n<li>Tackling, collisions and falls (common in football and rugby)\n</li>\n</ul>\n \n<strong>Symptoms</strong>\n<ul>\n<li>Popping sensation and pain in the knee\n</li>\n<li>Pain at the inner aspect of the knee\n</li>\n<li>Swelling and inflammation\n</li>\n<li>Inability to bear weight\n</li>\n</ul>\n\n<strong>Treatment</strong>\n<ul>\n<li>RICE method\n</li>\n<li>Anti-inflammatory Medication\n</li>\n<li>Supports and Braces\n</li>\n<li>Strengthening and Stretching exercises\n</li>\n<li>Surgery</li>\n\n</ul>\n</div>\n\n<h2>What is a PCL Injury?</h2>\nThe posterior cruciate ligament is one of the ligaments found in the outer part of the knee which attaches the front of the thigh bone found at the knee (Femur) to the back of the shin bone (Tibia) to ensure knee stability.\n\nPCL tears are common sport-related injuries to the ligament and usually come as a result of a twisting force or hyperextension of the knee or from a direct impact to the area. This is a common injury in contact sports such as football, rugby and hockey due to the tackling and collisions involved. PCL tears are also common in basketball and netball when the knee twists after landing hard from a jump.\n\nThe severity of a PCL tear can vary from partial damage or tearing to a complete PCL rupture.\n\n \n\n<h2>PCL Injury Symptoms</h2>\nPatients of a PCL tear usually complain of a sudden onset of severe pain in the inner knee at the point of injury with a sensation of the knee âpoppingâ or âtearingâ. The pain will usually be enough to prevent the patient continuing with activity however those who do continue are likely to stop soon after due to an increase in pain in the knee and an inability to bear weight on the leg as a result. This is usually followed by swelling and inflammation in the area. Pain will often subside after the initial onset however the patient will usually feel discomfort and stiffness in the area and an inability to straighten the knee.\n\n \n\n<h2>PCL Injury Diagnosis</h2>\nDiagnosis of a PCL tear is usually carried out by a doctor or physiotherapist who will examine the area before diagnosing the injury. It is also common for the patient to have an X-Ray or MRI to confirm the diagnosis and to rule out any further complications\n\n \n\n<h2>PCL Injury Treatment</h2>\nIn order to treat a PCL tear, rest is crucial so to not damage the ligament any further and to stay away from any activity that could aggravate the knee or cause any pain and discomfort to the area. Continuing any strenuous activity or resuming sport will not only hinder the healing process, it could lead to further damage to the ligament and surrounding tissue.\n\nApplying ice to the area is also an important aspect of recovery for any soft tissue injury as it will minimize any swelling and inflammation of the area. Following the RICE method (Rest, Ice, Compression, Elevation) when the injury first occurs and within the following 72 hours will ensure no further damage is caused to the area and prevent any further swelling of the injury which may come from resuming activity. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimize any swelling.\n\nBraces and supports are often recommended to patients with a PCL tear as they will provide the knee with stability and support to allow effective healing. Many patients also continue to use supports as well as taping and strapping techniques once they return to
62sport to prevent the injury reoccurring in the future.\n\nA strengthening program may also be advised by a physiotherapist to keep the area strong and ensure flexibility once the injury had healed. This should not be done without professional advice as a patient can run the risk of aggravating the area and increase the healing process. In the final stages of recovery and in the first few months of returning to training, stretching exercises may be performed to keep the area stable and strong and can also help prevent the injury reoccurring.\n\nIn more severe cases where the PCL has ruptured surgery may be required to correct the injury. This then requires a lengthy recovery and rehabilitation period from 6-12 months and there are no guarantees that the injury will not re-surface in the future."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","797d34bf-9155-4751-a040-afe1693e07fc"],"id":199547182,"name":"Posterior Cruciate Ligament (PCL) Injury","uuid":"e5d3437b-0069-4ea2-9526-16db9b30abc8","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"lateral-collateral-ligament-lcl-injury":{"_uid":"38b554cb-51d3-456f-b644-61eb4b8917c4","body":[{"_uid":"ff5c2d3e-9d8a-4d47-9935-4a713dd781be","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>Overuse injury\n</li>\n<li>Twisting force or direct impact to the knee\n</li>\n<li>Rapid direction changes\n</li>\n<li>Tackling, collisions and falls (common in football and rugby)\n</li>\n</ul>\n\n<strong>Symptoms</strong>\n<ul>\n<li>Popping sensation and pain in the knee\n</li>\n<li>Pain at the inner aspect of the knee\n</li>\n<li>Swelling and inflammation\n</li>\n<li>Inability to bear weight\n</li>\n</ul>\n\n<strong>Treatment</strong>\n<ul>\n<li>RICE method\n</li>\n<li>Anti-inflammatory Medication\n</li>\n<li>Supports and Braces\n</li>\n<li>Strengthening and Stretching exercises\n</li>\n<li>Surgery</li>\n\n</ul>\n</div>\n\n<h3>What is an LCL Injury?</h3>\nThe lateral collateral ligament is one of the major ligaments found in the outer part of the knee which attaches the outer part of the thigh bone found at the knee (Femur) to the outer side of the shin bone (Tibia) to ensure knee stability.\n\nLCL tears are common sport-related injuries to the ligament and usually come as a result of a twisting or pivoting force to the knee or from a direct impact to the area. This is a very common injury in contact sports such as football, rugby and hockey due to the tackling and collisions involved. LCL tears are also common in basketball and netball when the knee twists after landing hard from a jump.\n\nThe severity of an LCL tear can vary from partial damage or tearing to a complete LCL rupture.\n\n<h3>LCL Injury Symptoms</h3>\nPatients of an LCL tear usually complain of a sudden onset of severe pain in the inner knee at the point of injury with a sensation of the knee âpoppingâ or âtearingâ. The pain will usually be enough to prevent the patient continuing with activity however those who do continue are likely to stop soon after due to an increase in pain in the knee and an inability to bear weight on the leg as a result. This is usually followed by swelling and inflammation in the area. Pain will often subside after the initial onset however the patient will usually feel discomfort and stiffness in the area and an inability to straighten the knee.\n\n<h3>LCL Injury Diagnosis</h3>\nDiagnosis of an LCL tear is usually carried out by a doctor or physiotherapist who will examine the area before diagnosing the injury. It is also common for the patient to have an X-Ray or MRI to confirm the diagnosis and to rule out any further complications.\n\n<h3>LCL Injury Treatment</h3>\nIn order to treat an LCL tear, rest is crucial so to not damage the ligament any further and to stay away from any activity that could aggravate the knee or cause any pain or discomfort to the area. Continuing any strenuous activity or resuming sport will not only hinder the healing process, it could lead to further damage to the ligament and surrounding tissue.\n\nApplying ice to the area is also an important aspect of recovery for any soft tissue injury as it will minimize any swelling and inflammation of the area. Following the RICE method (Rest, Ice, Compression, Elevation) when the injury first occurs and within the following 72 hours will ensure no further damage is caused to the area and prevent any further swelling of the injury which may come from resuming activity. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimize any swelling.\n\nBraces and supports are often recommended to patients with an LCL tear as they will provide the knee with stability and support to allow effective healing. Many patients also continue to use supports as well as taping and strapping techniques once they return to
62sport to prevent the injury reoccurring in the future.\n\nA strengthening program may also be advised by a physiotherapist to keep the area strong and ensure flexibility once the injury had healed. This should not be done without professional advice as a patient can run the risk of aggravating the area and increase the healing process. In the final stages of recovery and in the first few months of returning to training, stretching exercises may be performed to keep the area stable and strong and can also help prevent the injury reoccurring.\n\nIn more severe cases where the LCL has ruptured surgery may be required to correct the injury. This then requires a lengthy recovery and rehabilitation period from 6-12 months and there are no guarantees that the injury will not re surface in the future."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","797d34bf-9155-4751-a040-afe1693e07fc"],"id":199547081,"name":"Lateral Collateral Ligament (LCL) Injury","uuid":"a8e34eaf-de0b-47cb-898a-73f36dbe3b13","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"medial-collateral-ligament-mcl-tear":{"_uid":"d8f24eb3-d6e4-4747-8535-31a84e472f2b","body":[{"_uid":"e9de0d0c-842b-4545-948f-8503f6436094","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>Overuse injury\n</li>\n<li>Twisting force or direct impact to the knee\n</li>\n<li>Rapid direction changes\n</li>\n<li>Tackling, collisions and falls (common in football and rugby)\n</li>\n<li>Landing from a jump\n</li>\n</ul>\n\n<strong>Symptoms</strong>\n<ul>\n<li>Popping sensation and pain in the knee\n</li>\n<li>Pain at the inner aspect of the knee\n</li>\n<li>Swelling and inflammation\n</li>\n<li>Inability to bear weight\n</li>\n</ul>\n\n<strong>Treatment</strong>\n<ul>\n<li>RICE method\n</li>\n<li>Anti-inflammatory Medication\n</li>\n<li>Supports and Braces\n</li>\n<li>Strengthening and Stretching exercises\n</li>\n<li>Surgery</li>\n\n</ul>\n</div>\n\n<h2>What is an MCL Tear?</h2>\nThe medial collateral ligament is one of the major ligaments found in the inner part of the knee which attaches the end of the thigh bone found at the knee (Femur) to the upper side of the shin bone (Tibia) to ensure knee stability.\n\nMCL tears are common sport-related injuries to the ligament and usually come as a result of a twisting or pivoting force to the knee or from a direct impact to the area. This is a very common injury in field sports such as football, rugby and hockey due to the tackling and collisions involved. MCL tears are also common in basketball and netball when the knee twists after landing hard from a jump.\n\nThe severity of an MCL tear can vary from partial damage or tearing to a complete MCL rupture.\n\n \n\n<h2>MCL Tear Symptoms</h2>\nPatients of an MCL tear usually complain of a sudden onset of severe pain in the inner knee at the point of injury with a sensation of the knee âpoppingâ or âtearingâ. The pain will usually be enough to prevent the patient continuing with activity however those who do continue are likely to stop soon after due to an increase in pain in the knee and an inability to bear weight on the leg as a result. This is usually followed by swelling and inflammation in the area. Pain will often subside after the initial onset however the patient will usually feel discomfort and stiffness in the area and an inability to straighten the knee.\n\n \n\n<h2>MCL Tear Diagnosis</h2>\nDiagnosis of an MCL tear is usually carried out by a doctor or physiotherapist who will examine the area before diagnosing the injury. It is also common for the patient to have an X-Ray or MRI to confirm the diagnosis and to rule out any further complications\n\n \n\n<h2>MCL Tear Treatment</h2>\nIn order to treat an MCL tear, rest is crucial so to not damage the ligament any further and to stay away from any activity that could aggravate the knee or causes any pain or discomfort to the area. Continuing any strenuous activity or resuming sport will not only hinder the healing process, it could lead to further damage to the ligament and surrounding tissue. Applying ice to the area is also an important aspect of recovery for any soft tissue injury as it will minimize any swelling and inflammation of the area. Following the RICE method (Rest, Ice, Compression, Elevation) when the injury first occurs and within the following 72 hours will ensure no further damage is caused to the area and prevent any further swelling of the injury which may come from resuming activity. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimize any swelling.\n\nBraces and supports are often recommended to patients with an MCL tear as they will provide the knee with stability and support to allow effective healing. Many patients also continue to use supports as well as taping and strapping techniques once they return to
62sport to prevent the injury reoccurring in the future.\n\nA strengthening program may also be advised by a physiotherapist to keep the area strong and ensure flexibility once the injury had healed. This should not be done without professional advice as a patient can run the risk of aggravating the area and increase the healing process. In the final stages of recovery and in the first few months of returning to training, stretching exercises to the quadriceps, hamstring and calf muscles may be performed to keep the area stable and strong and can also help prevent the injury reoccurring.\n\nIn more severe cases where the MCL has ruptured surgery may be required to correct the injury. This then requires a lengthy recovery and rehabilitation period from 6-12 months and there are no guarantees that the injury will not re surface in the future."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","797d34bf-9155-4751-a040-afe1693e07fc"],"id":199547080,"name":"Medial Collateral Ligament (MCL) Tear","uuid":"5e5b209f-49b8-4166-a2de-3a0d81dab025","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"anterior-cruciate-ligament-acl-tear":{"_uid":"6d704eab-f7b7-41ce-a8fc-aa1cdd44fff7","body":[{"_uid":"c970cab1-38bd-483f-a258-4d0f00832e93","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border: 1px solid #e7e7e7; padding: 20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>Violent over-twisting of the knee</li>\n<li>Lower leg forced forward</li>\n<li>Common in skiing</li>\n<li>Sudden change of direction</li>\n</ul>\n<strong>Symptoms</strong>\n<ul>\n<li>Audible pop sound at time of the injury</li>\n<li>Minor tears - slight pain at start, increasing</li>\n<li>Swelling and stiffness</li>\n<li>Unnatural movement of knee joint</li>\n<li>Major tears - leg will not hold weight</li>\n</ul>\n<strong>Treatment</strong>\n<ul>\n<li>Combination of rest and physiotherapy</li>\n<li>Knee brace to correct alignment and promote healing</li>\n<li>RICE within first 72 hours</li>\n<li>Strengthning exercises in later recovery</li>\n<li>Surgery may be required for major tears or ruptures</li>\n</ul>\n</div>\n<h2>What is an ACL Tear?</h2>\n<p>An ACL Tear is a common sporting injury affecting the Anterior Cruciate Ligament of the knee. The ACL Ligament joins the back of the thigh bone (femur) to the front of the shin bone (tibia) giving the knee joint its stability. It prevents over extending the knee (hyperextension) and it stops the knee twisting too far. There are levels of severity of an ACL Tear, from a slight tear in the ligament to a complete rupture. A complete rupture of the ACL will result in significant pain and very little function of the knee joint. Surgery is potentially the only way of treating a complete rupture. The levels of tear are as follows:</p>\n<ul>\n<li>Grade 1 tear: a small number of fibres are torn resulting in some pain but the joint will function relatively normally.</li>\n<li>Grade 2 tear: a large number of fibres are torn and the knee joint will lose a lot of functionality.</li>\n<li>Grade 3 tear: the ACL ligament is completely torn and the knee becomes unstable. There will be very little if no function of the knee. Surgery is most likely required.</li>\n</ul>\n<h2>What causes an ACL tear?</h2>\n<p>Stress on the ACL is caused by excessive twisting of the knee joint, hyperextension or excessive force on the back of the lower leg forcing the shin bone (tibia) forward away from the thigh bone. The most common cause is by violently over twisting the joint. It can be caused by repetitive strain but is normally the result of a specific incident. It is a common injury in high speed skiing accidents as the ski attached to the foot can force the lower leg to twist excessively, particularly if landing from a jump, resulting in an ACL tear. It is frequently seen in contact sports, and in sports which require rapid changes in direction such as football, rugby, basketball and skiing.</p>\n<h2>Signs and Symptoms</h2>\n<p>Normally, there is an audible pop, snap or tearing sound at the time of the injury but in the case of minor tears the sufferer may be able to continue with the activity with little initial pain. The pain will begin to increase and the area will often swell and become stiff, particularly following a period of rest after the incident. The sufferer will often find it difficult to pinpoint the exact area of pain as it comes from within the knee joint. If the ACL is completely ruptured there will be a moment of intense pain at the time of the incident but the sufferer may find that is subsides quickly. Within a few hours the area will often swell and there may be unnatural movement of the knee joint due to its instability. The knee will likely collapse under any strain or movement and will become bruised and stiff within a few days of the incident.</p>\n<h2>ACL Tear Diagnosis</h2>\n<p>A physiotherapist will often be able to diagnose an ACL tear after an external examination of the knee. The diagnosis will normally be confirmed by an x-ray or MRI scan to determine the extent of the tear and to check for further damage to the knee joint.</p>\n<h2>ACL Tear Treatment and prognosis</h2>\n<p>For minor grade 1 or grade 2 tears the treatment is often a combination of rest and physiotherapy. In order to fully rest and support the knee joint a knee brace would be very useful. The body cannot heal correctly if there is continuing damage to the ligament so appropriate rest involves keeping any twisting or hyperextension to an absolute minimum. There may only be a little pain but if the problem is not treated in the immediate aftermath of the even then the recovery time will increase and it could become a chronic condition which will increase the chances of future tears and may require surgery. The immediate treatment is Rest, Ice, Compression, Elevation (or RICE). This is more effective within the first 72 hours of the initial injury. Regularly icing the injury and using a compression bandage or a knee brace on a day to day basis will be benef
62icial. A physiotherapist will often advise pain free stretching and strengthening exercises, particularly of the thigh muscles (quadriceps), bum (gluteus), and hamstrings to improve support on the knee. Combine appropriate rest with good physiotherapy and the sufferer could be back to normal activity levels within 2 &ndash; 8 weeks depending on the severity (and the willingness to rest). For a full rupture of the ACL surgery may be required to reconstruct the ligament. Physiotherapy and rehabilitation should still begin immediately after the time of injury to maximise the potential for success of surgery. After surgery, intense rehabilitation is required and the patient will often undergo this for 6 &ndash; 12 months before being able to return to normal activities or sports. See our <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Knee-Supports-and-Knee-Braces\">Full Range of Knee Supports and Knee Braces&nbsp;</a></p>"},"component":"TextContent","show_more":false,"indent_content":""},{"_uid":"6737c25f-2055-4146-80aa-a509bc6f5f05","products":[{"_uid":"b3e89370-d52f-41d2-8a98-69af7266ed6d","cat_id":"100050","component":"Product","parent_id":"","cat_name_override":"","cat_image_override":{"id":null,"alt":null,"name":"","focus":null,"title":null,"source":null,"filename":"","copyright":null,"fieldtype":"asset","meta_data":[]},"cat_description_override":"","Catid":100050,"Name":"Aircast Knee Cryo Cuff","ShortDescription":"<p>Controlled cold compression provides immediate relief and support for knee 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Cruciate Ligament (ACL) Tear","uuid":"715dee88-b8e3-4004-a480-7c9ed2705a46","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"compartment-syndrome":{"_uid":"793e11c5-4f53-4864-95ed-75e1add16cea","body":[{"_uid":"3f8c23ea-5629-4213-9eb1-ccdc22864fc6","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>Overuse injury common in running activities\n</li>\n<li>Poor biomechanics such as pronation or supination\n</li>\n<li>Increased activity levels\n</li>\n\n</ul>\n\n<strong>Symptoms</strong>\n<ul>\n<li>Pain and tightness at the front of the lower leg\n</li>\n<li>Pain when resuming activity\n</li>\n<li>Weakness, aching and stiffness in the area\n</li>\n<li>Lumps or thickness in the area of pain\n</li>\n</ul>\n\n<strong>Treatment</strong>\n<ul>\n<li>Rest</li>\n\n<li>Physiotherapy</li>\n\n<li>Deep Tissue Massage\n</li>\n<li>Posture evaluation\n</li>\n<li>Surgery in extreme cases\n</li>\n</ul>\n</div>\n\n<h2>What is a Compartment Syndrome?</h2>\nCompartment syndrome occurs when swelling of the muscles in the lower leg causes increased pressure in the tissues. This increased pressure appears as a result of a loss in flexibility in the tissues in which blood flow is increased in the area when excessive activities such as walking and running are undergone.\n\nCompartment syndrome is often caused by overuse, particularly in patients that partake in sports such as running and football. Individuals who have just started exercising or have increased their level of fitness are also at risk of sustaining this injury as they may lack strength and flexibility needed for their activity level.\n\nThis injury has also been linked with poor biomechanics such as patients with flat feet (pronation) or a high arch (supination).\n\n<h2>Compartment Syndrome Symptoms</h2>\nPatients who suffer compartment syndrome are likely to feel pain and tightness in the front of the lower leg which gradually becomes more apparent through continued activity. Patients are likely to feel aching and stiffness and some even complain of a âpins and needlesâ and numbness sensation. In the area of pressure it is also common for lumps to appear under the skin.\n\n<h2>Compartment Syndrome Diagnosis</h2>\nIn order to diagnose compartment syndrome, a doctor or physiotherapist will give an examination of the area and a compartment pressure test can be taken to detect the muscle compartment affected. Often a doctor will carry out and X-ray or MRI scan in order to confirm the diagnosis and also to rule out any further complications.\n\n<h2>Compartment Syndrome Treatment</h2>\nIn order to treat compartment syndrome, rest is crucial in order to allow the injury time to heal and to prevent any further activity which could cause damage or discomfort to the injury. Anti-inflammatory medications can also be taken in order to reduce swelling as well as relieving pain or achiness from the injury.\n\nWhen the injury has begun healing and you are advised by a physiotherapist or doctor, it is important for the patient to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to
62sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual.\n\nDeep tissue massage is highly recommended for compartment syndrome in order to improve the condition of the muscles.\n\nIf biomechanics are the cause of the issue, the patient may find it beneficial to work with a physiotherapist in order to re-evaluate the running, walking techniques in order to correct the issue.\n\nIn severe cases, surgery may be required to correct this injury in order to relieve pressure from the tissue. This is carried out by making surgical cuts through the fascia and leaving the wounds open for a short period of time."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","643780f0-9081-481f-9370-7406d7901553"],"id":199547078,"name":"Compartment Syndrome","uuid":"a783eef4-fea8-4524-9eda-39d7fc0c72f0","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"patella-tendonitis":{"_uid":"66e08156-5d0d-4606-89f7-93226e562199","body":[{"_uid":"12a0e7ce-bd32-4f7a-aff1-978b3827e6fa","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>Repetitive or prolonged activity\n</li>\n<li>Frequent jumping and landing â particularly on hard surface\n</li>\n<li>Rapid acceleration while running\n</li>\n<li>Poor footwear\n</li>\n<li>Playing or training on an unhealed injury\n</li>\n</ul>\n \n<strong>Symptoms</strong>\n<ul>\n<li>Aching or stiffness above or below the knee cap\n</li>\n<li>Pain directly over the Patellar Tendon\n</li>\n<li>Weakness in the knee\n</li>\n<li>Pain gradually worsens during exercise\n</li>\n</ul>\n\n<strong>Treatment</strong>\n<ul>\n<li>RICE method after exercise\n</li>\n<li>Anti-inflammatory Medication\n</li>\n<li>A patella tracking strap or brace\n</li>\n<li>Good fitting running shoes\n</li>\n<li>Controlled strengthening and stretching activities\n</li>\n</ul>\n</div>\n\n<h2>What is Patella Tendonitis?</h2>\nThe patellar tendon is the tendon around the knee which connects the kneecap to the shin bone which works together with the quadriceps muscles to support the motion of straightening the knee. Patellar tendonitis occurs when this tendon and surrounding tissues become damaged or inflamed. This is usually due to overuse and in particular in jumping activities, owing to its nickname âJumperâs Kneeâ, making the injury common in sports such as volleyball and basketball. It is also not uncommon to see this injury in sports which involve a lot of sprinting and changing direction such as football and rugby.\n\n \n\n<h2>Patella tendonitis Symptoms</h2>\nThe damage is caused when excess force and pressure is placed on the tendon which the tendon is unable to support. When this happens the individual usually experiences pain directly over the patella tendon when pressure is applied which increases when activity is resumed, in particular jumping and accelerating. Aching and stiffness is also likely to be felt after activity and the patient may also experience swelling.\n\n \n\n<h2>Patella tendonitis Diagnosis</h2>\nDiagnosis of Patellar Tendonitis is usually carried out by a doctor or physiotherapist who will examine the area before diagnosing the injury; however it is also common for the patient to have an X-Ray or MRI to confirm there are no further complications and to rule out any fractures or breaks.\n\n \n\n<h2>Patella tendonitis Treatment</h2>\nIn order to treat this injury, rest is crucial so to not damage the tendon any further and to stay away from any activity that could aggravate the knee or causes any pain or discomfort to the area. Continuing any strenuous activity or resuming sport will not only hinder the healing process, it could lead to further damage to the tendon and surrounding tissue. Applying ice to the area is also an important aspect of recovery for any tendon injury as it will minimize any swelling and inflammation of the area. Following the RICE method (Rest, Ice, Compression, Elevation) when the injury first occurs and within the following 72 hours will ensure no further damage is caused to the area and prevent any further swelling of the injury which may come from resuming activity. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimize any swelling.\n\nA strengthening program may also be advised by a physiotherapist to keep the area strong and ensure flexibility once the injury had healed. This should not be done without professional advice as a patient can run the risk of aggravating the area and increase the healing process. In the final stages of recovery and in the first few months of returning to training, stretching exercises to the quadriceps, hamstring and calf muscles may be performed to keep the area stable and strong and can also help prevent the injury reoccurring.\n\nIn more severe cases, surgery may be required to correct the injury however this is rare and often due to a chronic case of the injury whereby other methods of treatment have been unsuccessful."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","797d34bf-9155-4751-a040-afe1693e07fc"],"id":199547076,"name":"Patella Tendonitis","uuid":"a893591a-9a3a-4764-9bbb-ae404a1ebc02","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"shin-splints":{"_uid":"8e8e3c26-bc81-4db9-817b-848b74f07556","body":[{"_uid":"02f89ed8-d7a0-4df2-9b1f-130d6cbce5db","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>Overuse injury common in running and jumping activities\n</li>\n<li>Poor biomechanics\n</li>\n<li>Tightness in the calf muscles\n</li>\n<li>Poor footwear\n</li>\n</ul>\n\n<strong>Symptoms</strong>\n<ul>\n<li>Sudden pain in the inner part of the shin\n</li>\n<li>Pain when resuming activity\n</li>\n<li>Inability to bear weight on the injury\n</li>\n<li>Swelling and inflammation\n</li>\n<li>Aching and stiffness\n</li>\n</ul>\n\n<strong>Treatment</strong>\n<ul>\n<li>RICE method\n</li>\n<li>Anti-inflammatory medication\n</li>\n<li>Strengthening and stretching exercises\n</li>\n</ul>\n</div>\n\n<h2>What are Shin Splints?</h2>\nMedial Tibial Stress Syndrome (shin splints) occurs when the connective tissue that connects muscle to the shin bone (tibia) becomes damaged or inflamed due to excessive strain or force being placed on the area.\n\nThe most common cause of shin splints is through overuse, causing excess strain to be put on the connective tissue which is often seen in patients who partake in running and jumping sports.\n\nThis injury can also be c
62ommon in patients who have poor biomechanics such as overpronation (rolling of the foot) or supination (high foot arch) and also as a result of wearing poorly fitting and unsupportive footwear. Often individuals who have tight calf muscles are also susceptible to shin splints.\n\n<h2>Shin Splints Symptoms</h2>\nPatients who suffer calf strain are likely to feel pain in the inner part of the shin which gradually becomes more apparent through continued activity. When the injury is caused by sudden pressure or force to the area, pain will usually come on suddenly at the point of injury. This pain often accelerates after a period of rest and patients are likely to feel aching and stiffness which becomes more apparent first thing in the morning and often the area will feel a weak, making the patient unable to resume activity. Bearing weight on the injury may become difficult and therefore some individuals walk with a limp when with this injury.\n\n<h2>Shin Splints Diagnosis</h2>\nIn order to diagnose calf strain, a doctor or physiotherapist will give an examination of the area. Often a doctor will carry out an X-ray or MRI scan in order to confirm the diagnosis and also to rule out any further complications.\n\n<h2>Shin Splints Treatment</h2>\nIn order to treat shin splints, rest is crucial in order to allow the injury time to heal and to prevent any further activity which could cause damage or discomfort to the injury. Applying ice to the injury is an important aspect of healing as it will reduce any swelling and inflammation as well as providing cooling pain relief to the injury. Using the RICE method (rest, ice, compression and elevation) is beneficial for the first 72 hours of the injury occurring as it will reduce swelling to the area and by keeping the injury elevated blood flow is restricted which can prevent further inflammation.\n\nAnti-inflammatory medications can also be taken in order to reduce swelling as well as relieving pain or aching feelings from the injury.\n\nWhen the injury has begun healing and patients are advised by a physiotherapist or doctor, it is important for individuals to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","643780f0-9081-481f-9370-7406d7901553"],"id":199547007,"name":"Shin Splints","uuid":"60f03f03-a58b-4033-af02-6511e13d2152","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"calf-strain":{"_uid":"9bad1881-fc02-4eb8-80ca-9d96d2148ce2","body":[{"_uid":"d1eea089-21aa-485c-8a4a-79e507c8c18b","text":{"plugin":"wysiwyg-tinymce","content":"<h2>What Is A Calf Strain?</h2>\r\nA calf strain is an injury that occurs when the muscle at the back of the lower leg becomes damaged or inflamed due to excessive strain or force being placed on the calf muscle.\r\n<h2><u>Causes</u></h2>\r\n<ul>\r\n \t<li>Sudden large force or pressure to the calf</li>\r\n \t<li>Overuse injury common in running and jumping activities</li>\r\n \t<li>Excessive acceleration from stationary and lunging</li>\r\n \t<li>Insufficient warm-up exercise</li>\r\n</ul>\r\n<h2><u>Symptoms</u></h2>\r\n<ul>\r\n \t<li>Sudden pain in the calf muscle</li>\r\n \t<li>Pain when resuming activity</li>\r\n \t<li>Inability to bear weight on the injury</li>\r\n \t<li>Swelling and inflammation</li>\r\n \t<li>Aching and stiffness</li>\r\n \t<li>Abnormal appearance of the calf</li>\r\n</ul>\r\n<h2><u>Treatment</u></h2>\r\n<ul>\r\n \t<li>RICE method (Rest, Ice, Compression, Elevation)</li>\r\n \t<li>Anti-inflammatory medication</li>\r\n \t<li>Heel pads</li>\r\n \t<li>Physiotherapy</li>\r\n</ul>\r\n<h2>Can I Run With A Calf Strain?</h2>\r\nIt is best to wait until you have recovered before running with a calf strain to avoid further damage to your leg.\r\n<h2>How Long Does It Take To Heal a Strained Calf Muscle?</h2>\r\nThe length of recovery will depend on the severity of your injury, but the average time to heal a strained muscle is around 6 weeks. A minor strain may only take a few days, while a more serious injury could take a few months.\r\n<h2>How Do You Treat A Strained Calf Muscle?</h2>\r\nRICE Method, Anti-Inflammatory Medication and/or Physiotherapy. Treatment for a strained calf muscle is dependent on how severe your injury is. Your doctor will be able to advise the best course of action.\r\n<h2>Can You Walk With A Torn Calf Muscle?</h2>\r\nYes. You can still walk with a torn calf muscle but it may be painful. It is advised that you rest your leg before putt
62ing too much pressure on your injury.\r\n<h2>Swollen Calf Muscle</h2>\r\nA swollen calf muscle can be the result of a calf injury. Patients who suffer calf strain are likely to feel pain in the back of the lower leg which gradually becomes more apparent through continued activity. This is due to the muscle becoming inflamed and swollen and in more severe cases, muscle spasms can occur. When the injury is caused by sudden pressure or force to the tendon, pain will usually come on suddenly at the point of injury.\r\n<h2>Torn Calf Muscle</h2>\r\nA torn calf muscle is also known as a calf sprain. It is often confused with an achilles tendon rupture. A torn calf muscle is experienced through swelling or bruising if the tear is severe. Treatment for a torn calf muscle involves using the RICE method and protecting the muscle to avoid further injury.\r\n<h2>Further Info</h2>\r\nThe most common cause of calf strain is through overuse, particularly in patients who partake in running and jumping sports. This is also common in sports such as football, tennis and squash due to the rapid acceleration from a stationary position seen in these sports.\r\n\r\nAlthough this injury is typically seen as a result of overuse, calf strain can also occur suddenly if the muscle becomes over stretched, for example when warm-up exercises have been missed out or are inadequate for the level of activity, causing the patient to over stretch the muscle whilst performing running, kicking, jumping or skipping movements.\r\n\r\nPatients are likely to feel aching and stiffness which becomes more apparent first thing in the morning and often the calf will feel weak, making the patient unable to resume activity and sometimes bear weight resulting in a limp.\r\n\r\nThe severity of a calf strain is typically graded into three categories:\r\n<ul>\r\n \t<li>Grade 1- a small tear of a few fibres occurs and the patient suffers a minor twinge of pain in the lower leg which may not necessarily prevent them from continued activity.</li>\r\n \t<li>Grade 2- a more substantial tear occurs involving more fibres and the patient feels a sharp pain in the lower leg as well as swelling and bruising.</li>\r\n \t<li>Grade 3 â all muscle fibres tear resulting in a complete rupture of the muscle and the patient experiences intense pain, substantial swelling and bruising and a possible abnormal appearance of the calf.</li>\r\n</ul>\r\nThe majority of calf strains tend to be Grade 2.\r\n\r\nIn order to diagnose calf strain, a doctor or physiotherapist will give an examination of the area. Often a doctor will carry out and Ultrasound or MRI scan in order to confirm the diagnosis and also to rule out any further complications.\r\n\r\nIn order to treat a calf strain, rest is crucial in order to allow the injury time to heal and to prevent any further activity which could cause damage or discomfort to the injury. Applying ice to the injury is an important aspect of healing as it will reduce any swelling and inflammation as well as providing cooling pain relief to the injury. Using the RICE method (rest, ice, compression and elevation) is beneficial for the first 72 hours of the injury occurring as it will reduce swelling to the area and by keeping the injury elevated blood flow is restricted which can prevent further inflammation.\r\n\r\nAnti-inflammatory medications can also be taken in order to reduce swelling as well as relieving pain or aching feelings from the injury.\r\n\r\n<a href=\"https://firstaid4sport.co.uk/product-category/footcare/heel-cups-and-pads/\">Heel Pads</a> are recommended for patients with calf strain as they can help stabilise and support the area whilst relieving pressure.\r\n\r\n<a href=\"https://firstaid4sport.co.uk/product-category/tape/kinesiology-tape/\">Kinesiology Tape</a> can be used to promote healing through lymphatic drainage, increasing blood flow to the area and easing pain.\r\n\r\nWhen the injury has begun healing and patients are advised by a physiotherapist or doctor, it is important for individuals to undergo a rehabilitation program such as strengthening and stretching exercises which will keep the area strong and make it easier to return to
62sports once the injury has fully recovered. These exercises should not be carried out if the patient feels pain in the area and the advice of a physiotherapist should always be sought in order to obtain an exercise regime suitable for the individual. <a href=\"https://firstaid4sport.co.uk/product/exercise-band-resistance-band-for-rehabilitation/\">Resistance Bands</a> are a great way to start to rebuild calf strength following a muscular injury."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","643780f0-9081-481f-9370-7406d7901553"],"id":199546974,"name":"Calf Strain","uuid":"89067aa9-9681-4d5d-9844-5302fcbdfc6c","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"posterior-tibial-tendon-dysfunction-pttd":{"_uid":"d8bd2063-b8e4-4b95-bd1f-25211b3b7114","body":[{"_uid":"96508d6c-a12b-4d12-bf92-4e7244b089fb","text":{"plugin":"wysiwyg-tinymce","content":"<h2>What is PTTD?<img class=\"size-full wp-image-2329 alignright\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/posterior-tib-anatomy.jpg\" alt=\"\" /></h2>\n<p>PTTD stands for Posterior Tibial Tendon Dysfunction. The posterior tibial tendon is located in the inside of the ankle and is used as one of the main supports of the foot and arch. PTTD occurs when this tendon becomes damaged and is no longer able to support the arch, resulting in a flattening of the foot. This is usually as a result of overuse injury in which excessive activity which uses the tendon is undergone, putting added pressure on the tendon which it is unable to withstand. This makes the injury common in sports such as running, hiking and gymnastics. PTTDs are common sport-related injuries to the ligament and usually come as a result of a twisting or pivoting force to the knee or from a direct impact to the area. This is a very common injury in field sports such as football, rugby and hockey due to the tackling and collisions involved. PTTDs are also common in basketball and netball when the knee twists after landing hard from a jump. The severity of an PTTD can vary from partial damage or tearing to a complete MCL rupture.</p>\n<h2>PTTD Symptoms</h2>\n<p>Patients who suffer PTTD often feel pain in the inside of the foot and ankle which is accelerated when running, jumping or hopping. The patient may notice that the arch has become flatter and that their ankle begins rolling inward. It is common for the area to feel weakened and unable to bear weight in activities and it is likely that the patient will feel stiffness in the area which is most apparent in mornings. As this injury tends to come as a result of over use, pain is likely to increase gradually over weeks or months which may cause the area of pain to change from the inside of the foot to the outside and the toes may begin to turn outwards.</p>\n<h2>PTTD Diagnosis</h2>\n<p>In order to diagnose PTTD a doctor will give a full examination of the area and an MRI may be performed in order to confirm the diagnosis and to rule out any further injury or complications.</p>\n<h2>PTTD Treatment</h2>\n<p><img class=\"size-full wp-image-2333 alignleft\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/download.jpg\" alt=\"\" />In order to treat this injury, rest is crucial so to not damage the tendon any further and to stay away from any activity that could aggravate the knee or causes any pain or discomfort to the area. Continuing any strenuous activity or resuming sport will not only hinder the healing process, it could lead to further damage to the tendon and surrounding tissue. Applying ice to the area is also an important aspect of recovery for any tendon injury as it will minimise any swelling and inflammation of the area. Following the <a href=\"http://activelincolnshire.com/sport/lincolnshire-elite-athlete-programme/\">PRICE method</a> (Protection, Rest, Ice, Compression, Elevation) when the injury first occurs and within the following 72 hours will ensure no further damage is caused to the area and prevent any further swelling of the injury which may come from resuming activity. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimise any swelling. An <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Ankle-Supports-and-Ankle-Braces\">ankle brace </a>may be recommended in order to give the area plenty of support, and in more severe cases complete immobilisation may be required and therefore a plaster cast may be given. A strengthening program may also be advised by a physiotherapist to keep the area strong and ensure flexibility once the injury had healed. This should not be done without professional advice as a patient can run the risk of aggravating the area and slow the healing process. In the final stages of recovery and in the first few months of returning to training, stretching exercises to the quadriceps, hamstring and calf muscles may be performed to keep the area stable and strong and can also help prevent the injury reoccurring. <a href=\"https://www.firstaid4sport.co.uk/Supports-Braces/Ankle-Supports-and-Ankle-Braces/Mueller-Plantar-Fasciitis-Arch-Support\">Arch supports</a> are useful for patients who are prone to this injury as they will offer further support to the arch of the foot which can be used when healing or for more chronic cases whenever activity involving a lot of walking or running is undergone.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["cdeae097-7fe1-4257-a144-670350ed34a1","387f3762-2c34-4f37-a840-9b9135629185"],"id":199546973,"name":"Posterior Tibial Tendon Dysfunction (PTTD)","uuid":"26ea7f7b-adb4-4809-8341-bb426016666b","primary_category":{"_uid":"28a4101e-ac67-4f38-a5ee-e9d675ea7f00","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003118,"name":"Ankle Injuries","uuid":"cdeae097-7fe1-4257-a144-670350ed34a1"}},"talus-fracture":{"_uid":"ecbcf175-b38f-4cc9-97ef-207503668edc","body":[{"_uid":"30e86dc2-c487-44be-a6f2-6527ec360603","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>Impact or excessive pressure or weight placed on the talus bone</li>\n\n<li>Often due to underlying injuries or combination of injuries i.e. ankle/foot sprain</li>\n<li>Common in sports requiring running and jumping</li>\n<li>Overuse injury</li>\n</ul>\n\n<strong>Symptoms</strong>\n<ul>\n<li>Surge of pain in the ankle at the point of injury\n</li>\n<li>Inability to bear weight on the ankle\n</li>\n<li>Swelling and bruising\n</li>\n</ul>\n\n<strong>Treatment</strong>\n<ul>\n<li>Minor Surgery\n</li>\n<li>Rest</li>\n\n<li>Braces and supports\n</li>\n<li>Physiotherapy\n</li>\n</ul>\n</div>\n\n<h3>What is a Talus Fracture?</h3>\nThe talus is a small bone located in the ankle which is responsible for moving the ankle joint and transferring weight from the shin to the foot. A talus fracture occurs when an excessive amount of weight is put onto the talus, usually after landing from a jump or rolling on the ankle causing the bone to break. The amount of weight and pressure required to break the talus is excessive and therefore it is often suggested that this injury can occur as a result of other injuries to the area such as ankle or foot sprain or even another fracture.\n\nThis injury is most common in sports such as football, rugby and basketball due to the amount of jumping and quick direction changes involved. This injury can also appear as a result of overuse which is common in sports which involve a large amount of running and sprinting. \n\n<h3>Talus Fracture Symptoms</h3>\nPatients who sustain a talus fracture are likely to feel a sudden surge of pain in the ankle at the point of injury to the point in which the patient may not be able to bear any weight and may limp when walking. The initial intense pain will often subside, leaving pain in the front of the ankle and often the back and sides. It is common for the area to feel weak and stiffness in the area which is most apparent in mornings.\n\nSwelling and bruising is also common in the ankle and sometimes the patient may have a pins and needles sensation in the area. \n\n<h3>Talus Fracture Diagnosis</h3>\nIn order to diagnose a Talus Fracture a doctor will give a full examination of the area and an X ray is performed in order to confirm the diagnosis. A doctor may al
62so recommend an MRI or CT scan is used to rule out any further injury or complications. \n\n<h3>Talus Fracture Treatment</h3>\nFor severe cases or when a displaced fracture occurs, surgery may be required in order to re-align and stabilize the talus as well as removing any fragments of bone. If surgery is undergone, a patient can then expect to be provided with a plaster cast or brace and required to use crutches for a period of time, however these measures may also be adopted without surgery in order to immobilise the injury.\n\nIn order to treat this injury, rest is crucial so to not damage the tendon any further and to stay away from any activity that could aggravate the knee or causes any pain or discomfort to the area. Continuing any strenuous activity or resuming sport will not only hinder the healing process, it could lead to further damage.\n\nA strengthening program may also be advised by a physiotherapist to keep the area strong and ensure flexibility once the injury had healed. This should not be done without professional advice as a patient can run the risk of aggravating the area and slow the healing process. In the final stages of recovery and in the first few months of returning to training, stretching exercises may be performed to keep the area stable and strong and can also help prevent the injury reoccurring."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["cdeae097-7fe1-4257-a144-670350ed34a1","387f3762-2c34-4f37-a840-9b9135629185"],"id":199546972,"name":"Talus Fracture","uuid":"2c669621-ac03-4821-b4d3-dacd8f618a45","primary_category":{"_uid":"28a4101e-ac67-4f38-a5ee-e9d675ea7f00","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003118,"name":"Ankle Injuries","uuid":"cdeae097-7fe1-4257-a144-670350ed34a1"}},"sprained-ankle":{"_uid":"cea1ff9d-cb33-43fe-b532-dc3712364bfd","body":[{"_uid":"85a64fcc-29f6-43fd-a569-d2307881d4bb","text":{"plugin":"wysiwyg-tinymce","content":"<h2>What Is A Sprained Ankle?</h2>\nA sprained ankle occurs when an excessive amount of pressure is placed on the ligaments in the ankle which they are unable to cope with, causing damage and tearing to the soft tissue. The severity of the injury can range from a partial tear to a complete rupture.\n\nA common cause of a sprained ankle is the rapid change of direction seen in sports such as football and basketball, particularly when playing on uneven surfaced. Players who may excessively turn the foot inwards are also more likely to sustain this injury.\n<h2>Causes</h2>\n<ul>\n <li>Impact or excessive pressure applied to the ankle</li>\n <li>Rapid changes in direction and excessive turning of the foot inwards or outwards</li>\n</ul>\n<h2>Symptoms</h2>\n<ul>\n <li>Sudden pain in the area at the point of injury</li>\n <li>Swelling and inflammation</li>\n <li>Inability to bear weight on the injury</li>\n</ul>\n<h2>Treatment</h2>\n<ul>\n <li>RICE method within first 72 hours</li>\n <li>Anti-inflammatory medication</li>\n <li>Strengthening and stretching exercises</li>\n <li>Bracing to prevent further injury</li>\n</ul>\n<h2>How Long Does A Sprained Ankle Take To Heal?</h2>\nTwo weeks. A sprained ankle can take between 5 days and 2 weeks to heal properly. A more severe sprain may take longer to heal, with a recovery time of 4 to 6 weeks. This is an estimate time frame and healing will depend on the severity of your injury.\n<h2>Can You Walk On A Sprained Ankle?</h2>\nIt is recommended that you rest a sprained ankle rather than putting pressure on it to aid recovery.\n\nPatients who sustain a
62sprained ankle usually complain of a sudden surge of pain at the point of injury and it is not unheard of for a patient to hear and feel a âsnappingâ sensation. This is usually followed by swelling and inflammation of the area and patients will often complain that they are unable to bear weight on the injury.\n<h2>Sprained Ankle Diagnosis</h2>\nIn order to diagnose a sprained ankle, a doctor will give a full examination of the area and an X ray is performed in order to confirm the diagnosis. A doctor may also recommend an MRI or CT scan is used to rule out any further injury or complications.\n<h2>Further Info</h2>\nIn order to treat a sprained ankle, rest is crucial to allow the injury chance to heal. It is important that no activity which increases pain or puts added pressure on the area is undergone to prevent further injury or increasing the healing period. Applying ice to the area is also an important aspect of recovery for any tendon injury as it will minimise any swelling and inflammation of the area. Following the RICE method (Rest, Ice, Compression, Elevation) when the injury first occurs and within the following 72 hours will ensure no further damage is caused to the area and prevent any further swelling of the injury which may come from resuming activity. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimise any swelling.\n\nOnce the injury is in its final stages the patient can begin to take gradual steps back to activity which can involve increase in weight bearing activity and strengthening exercises advised by a physiotherapist to keep the area strong and ensure flexibility once the patient has made a full recovery and has returned to sports. This should not be done without professional advice as a patient can run the risk of aggravating the area and increase the healing process. Within the first few months of returning to training, stretching exercises may be performed to keep the area stable and strong and can also help prevent the injury reoccurring."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["cdeae097-7fe1-4257-a144-670350ed34a1","387f3762-2c34-4f37-a840-9b9135629185"],"id":199546971,"name":"Sprained Ankle","uuid":"c4cee71c-7092-471b-965a-82eb26c415eb","primary_category":{"_uid":"28a4101e-ac67-4f38-a5ee-e9d675ea7f00","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003118,"name":"Ankle Injuries","uuid":"cdeae097-7fe1-4257-a144-670350ed34a1"}},"achilles-tendon-rupture":{"_uid":"c5ace945-553a-4ecd-a093-1e6530dab97d","body":[{"_uid":"4ff54003-00c5-4d9e-9b03-d78b7fa8f26f","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border: 1px solid #e7e7e7; padding: 20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>High force or impact to the ankle or heel</li>\n<li>Fast acceleration from a stationary position</li>\n<li>Usually seen in patients between 30-40</li>\n</ul>\n<strong>Symptoms</strong>\n<ul>\n<li>Sudden pain in the heel and back of the ankle at the point of injury</li>\n<li>An audible &lsquo;snap&rsquo; in the heel</li>\n<li>Increased pain levels in activity</li>\n<li>Swelling and tenderness</li>\n<li>Limping and an inability to bear weight on the heel</li>\n</ul>\n<strong>Treatment</strong>\n<ul>\n<li>RICE method</li>\n<li>Use of crutches or plaster cast</li>\n<li>Physiotherapy</li>\n<li>Surgery</li>\n</ul>\n</div>\n<h2>What is Achilles Tendon Rupture?</h2>\n<p>The Achilles tendon is the soft tissue located in the heel which connects calf muscle to the heel bone allowing the body to perform certain activities such as rising on the tip toes and pushing off when running or walking. Achilles tendon tears occur when the tendon becomes torn through excessive pressure put on the area which the tendon is unable to withstand. Tears are most commonly found when suddenly accelerating from a standing position and therefore is often seen in runners and athletes involved in racquet sports. A tear can also occur when a continuous force is being put on the heel through prolonged levels of activity and overuse however this can also occur as a result of sudden impact or force to the area common in contact sports such as rugby and hockey. Although Achilles tendon tears can range in their severity, a rupture is the most serious form of tear and involves a completely torn tendon. This injury is more common in patients in their 30&rsquo;s and 40&rsquo;s.</p>\n<h2>Achilles Tendon Rupture Symptoms</h2>\n<p>The most common symptom of Achilles tendinitis is a sudden surge of pain in the heel and back of the ankle at the point of injury which is often described as a snapping sensation in the heel. After the injury has occurred, patients then struggle or find it near impossible to bear any weight on the affected leg. Pain can often be most prominent first thing in the morning after the injury has been rested. Swelling and tenderness is also likely to appear in the area.</p>\n<h2>Achilles Tendon Rupture Diagnosis</h2>\n<p>In order to diagnose Achilles tendon rupture a doctor or physiotherapist will give a full examination of the area and sometimes an X ray is performed in order to confirm the diagnosis. A doctor may al
62so recommend an MRI or CT scan is used to rule out any further injury or complications.</p>\n<h2>Achilles Tendon Rupture Treatment</h2>\n<p>In order to treat Achilles tendon rupture, rest is crucial to allow the injury chance to heal. It is important that no activity which increases pain or puts added pressure on the area is undergone to prevent further injury or increasing the healing period. Surgery is often required to correct this injury and can ensure that the heel returns back to its normal function. Having the injury set in plaster cast and/or using crutches is also recommended to keep the area immobilised and to prevent weight being put on the injury allowing the tendon to heal more effectively. Once the injury is in its final stages of the healing process the patient can begin to take gradual steps back to activity which can involve an increase in weight bearing activity and strengthening exercises advised by a physiotherapist to keep the area strong and ensure flexibility once the patient has made a full recovery and is able to return to sports. This is a crucial part of the healing process as it is common for the tendon to become shortened during the initial resting period as it attempts to reattach itself. This should not be done without professional advice as a patient can run the risk of aggravating the area and increase the period of healing. Within the first few months of returning to training, stretching exercises may be performed to keep the area stable and strong and can also help prevent the injury reoccurring. See our full range of <a href=\"https://www.firstaid4sport.co.uk/Accessories/Footcare/Insoles\">Insoles </a>and <a href=\"https://www.firstaid4sport.co.uk/Accessories/Footcare/Heel-Cups-and-Pads\">Heel Cups</a></p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["cdeae097-7fe1-4257-a144-670350ed34a1","387f3762-2c34-4f37-a840-9b9135629185"],"id":199546923,"name":"Achilles Tendon Rupture","uuid":"b179060f-22d7-4daa-bbed-8bdd00607549","primary_category":{"_uid":"28a4101e-ac67-4f38-a5ee-e9d675ea7f00","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003118,"name":"Ankle Injuries","uuid":"cdeae097-7fe1-4257-a144-670350ed34a1"}},"peroneal-tendonitis":{"_uid":"fdec8e31-750e-44b3-8652-67679176ad11","body":[{"_uid":"6f916b09-1a52-43ba-8814-013ee749f065","text":{"plugin":"wysiwyg-tinymce","content":"<h2>What is Peroneal Tendonitis?</h2>\nPeroneal tendonitis occurs when an excessive amount of tension is put on the soft tissue causing the tendons to become damaged. The peroneal muscles are the group of muscles located in the lower leg found between the fibula to other bones in the outside of the leg. These muscles are responsible for movement of the foot and ankle away from the body. This injury is common with patients who undergo a lot of walking and running activities, particularly on uneven ground and slopes. Overuse of the tendon, especially in sports such as football, gymnastics and basketball rapid changing of direction is also a cause of peroneal tendonitis due to the gradual tension put on the soft tissue.\n<h2>Causes</h2>\n<ul>\n <li>Excessive tension on the peroneal tendon</li>\n <li>Overuse injury</li>\n <li>Common after running and walking</li>\n</ul>\n<h2>Symptoms</h2>\n<ul>\n <li>Gradual onset of pain in the outer ankle and foot</li>\n <li>Pain when touching the area</li>\n <li>Swelling and bruising</li>\n</ul>\n<h2>Treatment</h2>\n<ul>\n <li>RICE method</li>\n <li>Rest</li>\n <li>Physiotherapy</li>\n</ul>\n<h2>Peroneal Tendonitis Diagnosis</h2>\nIn order to diagnose peroneal tendonitis, a doctor will give a full examination of the area and an MRI may be used to confirm the diagnosis and rule out any further injury or complications.\n<h2>Peroneal Tendonitis Recovery Time</h2>\nSix weeks. AÂ peroneal tendonitis can take up to six weeks to heal properly, but this will differ dependent on the severity of your injury.\n<h2>Further Info</h2>\nPatients who suffer peroneal tendonitis often feel pain on the outside of the foot and ankle which is accelerated in activity which puts further tension on the peroneal tendon.\n\nAs this injury tends to come as a result of over use, pain is likely to increase gradually over a period of time which becomes more prominent in the morning. Pain al
62so becomes more apparent when pressure is applied or the injury is touched.\n\nIn order to treat peroneal tendonitis, rest is crucial so to not damage the tendon any further and to stay away from any activity that could aggravate the knee or causes any pain or discomfort to the area. Continuing any strenuous activity or resuming sport will not only hinder the healing process, but it could lead to further damage.\n\nApplying ice to the area is also an important aspect of recovery for any tendon injury as it will minimise any swelling and inflammation of the area. Following the RICE method (Rest, Ice, Compression, Elevation) when the injury first occurs and within the following 72 hours will ensure no further damage is caused to the area and prevent any further swelling of the injury which may come from resuming activity. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimise any swelling.\n\nA strengthening program may also be advised by a physiotherapist to keep the area strong and ensure flexibility once the injury had healed. This should not be done without professional advice as a patient can run the risk of aggravating the area and slow the healing process. In the final stages of recovery and in the first few months of returning to training, stretching exercises may be performed to keep the area stable and strong and can also help prevent the injury reoccurring."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["cdeae097-7fe1-4257-a144-670350ed34a1","387f3762-2c34-4f37-a840-9b9135629185"],"id":199546866,"name":"Peroneal Tendonitis","uuid":"06a21940-a0c2-4c47-baf8-e174b859e775","primary_category":{"_uid":"28a4101e-ac67-4f38-a5ee-e9d675ea7f00","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003118,"name":"Ankle Injuries","uuid":"cdeae097-7fe1-4257-a144-670350ed34a1"}},"achilles-bursitis":{"_uid":"3bf9cac4-8318-48ed-98f4-605bcbb8c1d4","body":[{"_uid":"58578b1b-7f91-408a-ac9f-462c38452797","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border:1px solid #e7e7e7; padding:20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>Overuse injury</li>\n<li>Sudden increase in activity levels</li>\n\n</ul>\n\n<strong>Symptoms</strong>\n<ul>\n<li>Pain in the heel especially during activity</li>\n<li>Pain may spread to the toes</li>\n<li>Swelling and redness over the back of the heels</li>\n</ul>\n\n<strong>Treatment</strong>\n<ul>\n<li>RICE method</li>\n <li>Anti-inflammatory medications</li>\n<li>Ultrasound treatment</li>\n<li>Physiotherapy</li>\n<li>Orthotic Insoles from a podietrist</li>\n</ul>\n</div>\n\n<h2>What is Achilles Bursitis?</h2>\nThe bursa is a fluid filled sack located at the back of the heel bone which is used as a cushion and lubricant between the soft tissue and bone. Achilles bursitis occurs when the bursa becomes inflamed and swelling occurs due to over use and irritation to the ankle. This is often due to a surge in activity levels and typically comes from walking and running.\n\n \n\n<h2>Achilles Bursitis Symptoms</h2>\nWhen Achilles bursitis occurs, it is common for swelling and redness to appear over the back of the heel which can be warm to touch. This can often be painful and sore and can be accelerated when resuming activity, rising on the tip toes and touching the injured area.\n\n \n\n<h2>Achilles Bursitis Diagnosis</h2>\nA doctor will be able to diagnose Achilles bursitis by examining the area and location of pain by asking the patient to bend and flex the toes and examining the swelling and tenderness of the injury.\n\n \n\n<h2>Achilles Bursitis Treatment</h2>\nIn order to treat Achilles bursitis, rest is important so to avoid any activity which may cause further pain or discomfort to the injury. Applying ice to the injury is also beneficial to reduce any inflammation and to offer some cooling pain relief. This can be done several times a day for effective healing.\n\nAnti-Inflammatory medications may be taken to relive the pain of the injury and also to minimize any swelling. Ultrasound treatment may al
62so be carried out which can help to accelerate the healing process by reducing inflammation.\n\nPhysiotherapy on the injury can also be undergone to improve the flexibility and strength of the ankle and prevent bursitis reoccurring in the future."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["cdeae097-7fe1-4257-a144-670350ed34a1","387f3762-2c34-4f37-a840-9b9135629185"],"id":199546865,"name":"Achilles Bursitis","uuid":"6e244673-bd99-4e92-be04-531d3f1b5330","primary_category":{"_uid":"28a4101e-ac67-4f38-a5ee-e9d675ea7f00","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003118,"name":"Ankle Injuries","uuid":"cdeae097-7fe1-4257-a144-670350ed34a1"}},"dislocated-ankle":{"_uid":"9c5dce04-ef17-40a4-8fe8-1154173ac518","body":[{"_uid":"2ee7f4e7-2023-4d83-80e1-387fb5e5ed0b","text":{"plugin":"wysiwyg-tinymce","content":"<h2>What is a Dislocated Ankle?</h2>\r\nA dislocated ankle is damage or tearing of the soft tissue occurring due to a sudden force in the ankle causing it to flex outside the range of its normal movement. When this happens, the bones can move out of their normal position within the foot causing dislocation.\r\n\r\nForces needed to dislocate an ankle are large and so this injury tends to be as a result of trauma to the area. This injury is therefore common in contact sports such as rugby and hockey as well as in sports that require rapid changes in directions such as football and netball.\r\n<h2><u>Causes</u></h2>\r\n<ul>\r\n \t<li>Sudden force to the ankle causing it to flex abnormally</li>\r\n \t<li>Falls</li>\r\n \t<li>Sports Injuries</li>\r\n \t<li>Motor Vehicle Accidents</li>\r\n</ul>\r\n<h2><u>Symptoms</u></h2>\r\n<ul>\r\n \t<li>Sudden intense pain</li>\r\n \t<li>Inability to bear weight</li>\r\n \t<li>Swelling and tenderness</li>\r\n \t<li>Numbness</li>\r\n \t<li>Lack of blood flow causing the foot to go blue</li>\r\n</ul>\r\n<h2><u>Treatment</u></h2>\r\n<ul>\r\n \t<li>RICE method (Rest, Ice, Compression, Elevation)</li>\r\n \t<li>Surgery</li>\r\n \t<li>Wearing a plaster cast</li>\r\n \t<li>Use of crutches</li>\r\n \t<li>Physiotherapy</li>\r\n</ul>\r\nThe most common symptom of a dislocated ankle is a sudden surge of pain in the ankle at the point of injury which often spreads to the calf and lower leg. Patients usually feel unable to continue with their activity once the injury has been sustained due to an inability to bear weight on the foot.\r\n\r\nSwelling and tenderness is also likely in patients with a dislocated ankle and often the ankle will appear to be out of place and abnormal. Some patients also suffer a loss of blood flow to the foot due to the damaged soft tissue, causing the appearance of the foot to do blue/white.\r\n\r\nSometimes patients also suffer numbness and a pins and needles sensation in the foot.\r\n<h2>Diagnosis</h2>\r\nIn order to diagnose a dislocated ankle a doctor or physiotherapist will give a full examination of the area and an X ray is performed in order to confirm the diagnosis. A doctor may also recommend an MRI or CT scan to rule out any further injury or complications.\r\n<h2>How Long Does It Take To Recover From A Dislocated Ankle?</h2>\r\n6 to 12 weeks, is the average recovery time for a dislocated ankle. Recovery is dependent on the severity of the injury, rehabilitation time and whether or not surgery is required.\r\n<h2>How Do You Treat A Dislocated Ankle At Home?</h2>\r\nThe RICE method is the best at home treatment for a dislocated ankle. Make sure to Re
62st, apply Ice, use Compression and keep it Elevated. As always, make sure you consult a medical expert if you have incurred any injury to your ankle, especially a dislocation.\r\n<h2>Do You Need Surgery For A Dislocated Ankle?</h2>\r\nSurgery is often necessary when treating a dislocated ankle. Any fractured bones will need to be surgically fixed back together using screws and plates.\r\n<h2>Further Info</h2>\r\nIn order to treat a dislocated ankle, rest is crucial to allow the injury chance to heal. It is important that no activity which increases pain or puts added pressure on the area is undergone to prevent further injury or increasing the healing period. See our selection of <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/ankle-supports-and-ankle-braces/\">Ankle Supports </a>for immediate splinting of the ankle.\r\n\r\nApplying ice to the area is also an important aspect of recovery as it will minimise any swelling and inflammation of the area. Following the RICE method (Rest, Ice, Compression, Elevation) when the injury first occurs and within the following 72 hours will ensure no further damage is caused to the area and prevent any further swelling of the injury which may come from resuming activity, see our <a href=\"https://firstaid4sport.co.uk/product-category/hot-and-cold-therapy/cryotherapy/\">Cryotherapy </a>or <a href=\"https://firstaid4sport.co.uk/product-category/hot-and-cold-therapy/hot-and-cold-packs/\">Hot &amp; Cold Packs</a>. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimise any swelling.\r\n\r\nOnce medical advice has been sought and an X-ray has been performed on the area, a medical professional will then attempt to relocate the bone back in its original position. Surgery is often required to correct this injury in order to stabilise using plates or screws which will then be stabilised using a boot or brace for a period of time.\r\n\r\nHaving the injury set in plaster cast and/or using crutches is also recommended to keep the area immobilised and to prevent weight being put on the injury through walking allowing the tendon to heal more effectively.\r\n\r\nOnce the injury is in its final stages, the patient can begin to take gradual steps back to activity which can involve increase in weight bearing activity and strengthening exercises advised by a physiotherapist to keep the area strong and ensure flexibility once the patient has made a full recovery and has returned to sports. This should not be done without professional advice as a patient can run the risk of aggravating the area and increase the healing process. Within the first few months of returning to training, stretching exercises may be performed to keep the area stable and strong and can also help prevent the injury reoccurring. Use a <a href=\"https://firstaid4sport.co.uk/product-category/rehab-and-fitness/wobble-boards/\">Wobble Board</a> or <a href=\"https://firstaid4sport.co.uk/product/exercise-band-resistance-band-for-rehabilitation/\">Resistance Bands</a> to assist in your recovery, along with an <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/ankle-supports-and-ankle-braces/\">Ankle Support </a>to wean back to full fitness slowly. If the physiotherapist advises strapping, then our <a href=\"https://firstaid4sport.co.uk/product-category/tape/zinc-oxide-tape/\">Zinc Oxide Tape</a> is the perfect solution."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["cdeae097-7fe1-4257-a144-670350ed34a1","387f3762-2c34-4f37-a840-9b9135629185"],"id":199546864,"name":"Dislocated Ankle","uuid":"a3cb3f15-30b7-4e64-a173-67c4c23f3672","primary_category":{"_uid":"28a4101e-ac67-4f38-a5ee-e9d675ea7f00","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003118,"name":"Ankle Injuries","uuid":"cdeae097-7fe1-4257-a144-670350ed34a1"}},"turf-toe":{"_uid":"5a07589d-0613-47d1-95f8-775c3cceca0b","body":[{"_uid":"005d5a2e-726b-438c-9a22-e9b8ac054722","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border: 1px solid #e7e7e7; padding: 20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>Sudden impact to the toe</li>\n<li>Playing on hard, artificial surfaces</li>\n<li>Excessive bending and stretching of the toe</li>\n<li>Ill supporting shoes</li>\n</ul>\n<strong>Symptoms</strong>\n<ul>\n<li>Sudden pain in the big toe</li>\n<li>Sometimes a &lsquo;popping&rsquo; sensation is felt on impact</li>\n<li>Pain and swelling in the toe when bending or stretching</li>\n<li>Swelling and bruising</li>\n</ul>\n<strong>Treatment</strong>\n<ul>\n<li>RICE method</li>\n<li>Taping and strapping techniques</li>\n<li>Anti-inflammatory medications</li>\n<li>Footwear inserts or insoles</li>\n<li>Rehabilitation exercise</li>\n</ul>\n</div>\n<h2>What is Turf Toe?</h2>\n<p>Turf toe occurs as a result of excessive bending of the big toe causing a sprain to the ligaments in the base of the toe in the ball of the foot. This injury is common amongst athletes who perform on artificial turf, thus its name &lsquo;Turf Toe&rsquo;. Running or jumping on this surface has a higher impact on the toe as shoes grip harder on the artificial surface, causing the body weight to advance forward and bending the toe upward. Often this is found more in athletes with poor supporting footwear or flexible shoes which don&rsquo;t offer sufficient stability. As a result the ligament stretches and the joint can potentially damage. This injury can also occur due to excessive toe movements such as stretching and compressing and in particular hyperextension and hyperflexion which involves bending the toe too far forward or backward
62which the ligament in the big toe is unable to support. This is common amongst dancers and gymnasts who use a wide range of foot movements.</p>\n<h2>Turf Toe Symptoms</h2>\n<p>When turf toe occurs, the patient usually suffers a sudden pain in the big toe at the point of injury when the impact or collision has occurred. Patients often feel a &lsquo;popping&rsquo; sensation at the instant the injury occurs. Turf toe which is sustained as a result of overuse or excessive bending of the toe, the patient often experiences pain and a restriction in their normal range of movement after the activity is halted and often swelling and bruising occurs in the area. This pain is usually accelerated in activities where pressure is put on the toe such as walking and running.</p>\n<h2>Turf Toe Diagnosis</h2>\n<p>Turf toe is usually diagnosed by a doctor or physiotherapist after examination without the need for any further testing, however X-rays may be used in some cases to rule out a fracture and in more severe cases an MRI or CT scan will be used to rule out any further complications.</p>\n<h2>Turf Toe Treatment</h2>\n<p>In order to treat this injury, allowing adequate time for the toe to heal is vital so to not damage the tissue any further and to stay away from any activity that could aggravate the toe or causes any pain or discomfort to the area. Continuing any strenuous activity or resuming sport will not only hinder the healing process, it could lead to further damage to the soft tissue. The <em><strong>RICE method (Rest, Ice, Compression, Elevate</strong></em>) should be adopted immediately. Applying ice to the injury is very important as will reduce any swelling and offer cooling pain relief to the injury. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimize any swelling. Strengthening exercises may also be advised by a physiotherapist to keep the area strong and ensure flexibility once the injury had healed. This should not be done without professional advice as a patient can run the risk of aggravating the area and increase the healing period. <em><strong>Taping and strapping</strong></em> methods may be used to relieve pressure put on the injury during the rehabilitation stages and within the first few weeks of returning to normal activity. Swapping flexible, less supporting shoes for ones which will provide more stability or investing in specially designed inserts from your doctor or podietrist will prevent turf toe reoccurring in the future.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["8fbcb3ee-704b-4ef7-a7b9-5983347826fd","387f3762-2c34-4f37-a840-9b9135629185"],"id":199546863,"name":"Turf Toe","uuid":"0b981dbd-ae71-4a8c-91f6-ead944c72511","primary_category":{"_uid":"496e071d-d144-471a-85d5-3d2dc0720f59","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003202,"name":"Foot and Toe Injuries","uuid":"8fbcb3ee-704b-4ef7-a7b9-5983347826fd"}},"video-this-discovery-could-get-walcott-to-the-world-cup":{"_uid":"040bc082-befa-4d89-aadf-3044fcb3238b","body":[{"_uid":"5da06698-df33-412a-ad64-69407113de45","text":{"plugin":"wysiwyg-tinymce","content":"<h2>Could this discovery improve ACL injury recovery times?</h2>\n<p style=\"font-weight: bold;\">Theo Walcott is the latest premier league star to be struck down with the dreaded ACL injury. This is devastating news for the young Arsenal and England player with the 2014 world cup fast approaching. Walcott has been ruled out for six months, which would mean he will miss this summer&rsquo;s World Cup tournament in Brazil. However, things might be looking up for Theo, if tw
62o Belgian surgeons are to be believed.</p>\n<p>Professor Johan Bellmans has offered Walcott a glimmer of hope, suggesting recovery periods are so long because some patients suffer further damage which medical professionals were previously unaware of. \"When somebody tears his ACL then undergoes surgery we know 10%-20% of patients continue to have some form of instability,\" he told Sky News. \"That is illogical because we have fixed what's broken so therefore we were convinced there had to be another structure which was also damaged but which remained unrepaired so far.\" What they have revealed is a previously undiscovered ligament in the knee that, although small, seems to have an important role in the joint&rsquo;s stability. When a force is large enough to cause damage to the ACL, this ligament is also damaged which is why the stability of the knee remains compromised even after the ACL has been repaired. Dr Steven Claes added: \"The human ACL is located deep in the centre of the knee but the ligament we have described is running at the lateral side of the knee. \"What we've noticed in many ACL-injured subjects is that both ligaments seem to be disrupted and so you can expect if you only treat one of these injuries, some laxity, some instability, particularly rotational laxity will persist.\" Several other Premier League players are currently sidelined with the same injury - Walcott's Arsenal team-mate Abou Diaby, Villa's Jores Okore and Chelsea's Marco van Ginkel are all out until June. This new discovery may decrease recovery time and change the way we think of the ACL.&nbsp;</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","797d34bf-9155-4751-a040-afe1693e07fc"],"id":199546761,"name":"VIDEO - This discovery could get Walcott to the World Cup","uuid":"993139fc-03de-455d-9b2d-82a236800159","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"triathlon-tips-for-race-day":{"_uid":"54900664-9894-4dc4-9baf-35597c71ce1e","body":[{"_uid":"7b5a87bd-bb10-41e7-b51d-f39cf7dc56f0","text":{"plugin":"wysiwyg-tinymce","content":"<p>Taking part in your first triathlon race can be a daunting prospect and honestly, taking in your 2nd and 3rd can still be a little nerve racking. With three different disciplines to think about and the thought of racing against a large number of experienced triathletes, it&rsquo;s natural to be apprehensive of what to expect on the day. We&rsquo;ve come up with our top 10 tips for Triathlon Race Day to ensure your fully prepared and there aren&rsquo;t any nasty surprises on the day.</p>\n<p>&nbsp;</p>\n<p><strong>Plan and Practice your shifts</strong><br />Planning the way in which you will shift from running to swimming to cycling can be the most helpful exercises you can carry out before a race. On the day it will be chaos &ndash; there could be hundreds of you fighting to get to the front. Practising how you change over to each discipline will not only allow you improve on your time but also eliminate any panic on the day when you have mere seconds to change and will prevent having angry racers waiting behind. Also ensure you keep note of where you keep your bike and keep this in your head as you finish the swim. You may also want to put something on the bike that makes it stand out to you so you can spot it easily.</p>\n<p><strong>Familiarize yourself with the course</strong><br />There will usually be a meeting prior to the race which will give you a basic guide to the route however you may want to become even more familiar with the course by practicing on the course the day before or driving some of the routes. This will allow you to note any obstacles that may pose a risk such as holes and bumps in the road or sharp corners and bends.</p>\n<p><strong>Practice changing a flat tyre</strong><br />At some point or another you are going to have to change a flat in the middle of a race. It would be very unfortunate in y
62our first race but not unheard of, so practising changing both tyres and timing yourself to improve your speed will put your more at lease on the day and ensure you are fully prepared.</p>\n<p><strong>Things to take with you on the day :</strong></p>\n<p><strong>&bull; Two pairs of goggles</strong> &ndash; conditions may be nice and sunny when you start but the weather can be very unpredictable so we recommend taking a clear pair and a dark pair just in case. Also make sure you get snug fitting goggles which can&rsquo;t easily be knocked off.</p>\n<p><strong>&bull; Lubricant</strong> &ndash; Chances are, if you&rsquo;re not used to wearing a wet suit, your going to experience some chafing. Areas such as the neckline, ankles ,calves and groin tend to be the most prone areas so applying lubricant will ease the friction and ensure you feel comfortable on the day.</p>\n<p><strong>&bull; Sun protection</strong> &ndash; If you are racing in the summer the heat will definatly be a factor so taking a&nbsp;cap and glasses and ensuring you wear sun lotion with a SPF of at least 15 will gain ensure you are comfortable on the day and that you don&rsquo;t receive any nasty burns that you&rsquo;ll regret the next day.</p>\n<p><strong>&bull; Nutrition &ndash;</strong> at some point in the race, you&rsquo;re going to need some form of nutrition to keep your energy levels up &ndash; remember you will be burning a lot of energy so this will need replacing. There will most likely be aid stations along the way but you may find it easier and more beneficial to bring your own. This may be in the form of endurance gels and Endurolytes or you may even want to take a little snack.</p>\n<p><strong>&bull; Hydration</strong> &ndash; it is so important to keep hydrated whilst running to replace what you&rsquo;ve lost. Sugary drinks can be beneficial to keep your energy levels up however it may be more sensible to alternate water with drinks like Lucozade and Powerade in order to stop you from experiencing a sugar crash half way through.</p>\n<p><strong>&bull; First Aid</strong> &ndash; it is important that you take some form of first aid along with you just in case of those little trips and falls. Of course if you feel you have really injured yourself you must stop immediately however for a small graze or cut, having some plasters or a bandage handy will allow you to carry on without as much&nbsp;discomfort.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302","89e92009-346f-4593-a032-46d214abc85d"],"id":199546759,"name":"Triathlon - Tips for race day","uuid":"d379acb7-0038-4402-912c-176ca1abed8e","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"top-5-skiing-injuries":{"_uid":"733052e6-2060-4ca7-b56c-e9ff9c1dc313","body":[{"_uid":"b4d8191f-3cf5-4a41-855e-3db27cfc9c99","text":{"plugin":"wysiwyg-tinymce","content":"<p>With the days getting chillier and winter on its way, we know that many of you will be itching to grab the skis and head for the slopes. But of course, with anything fun it comes with risks and a likelihood of injury. So that&rsquo;s why were dedicating this post to the top 5 skiing injuries to keep you safe on the slopes...</p>\n<h1>1. Knee Ligament Injuries (ACL &amp; MCL)</h1>\n<p>This is a very common injury in skiing. Landing jumps, collisions with other skiers, crossing ski&rsquo;s, widening your stance or simply falling can result in the twisting or pulling of your knee ligament. Indications of this can be pain and swelling in the area, reduced mobility and instability in the joint. Like with many injuries there can be different levels of sprain from the minor which can be healed with cold therapy and rest, to the more serious which can require surgery and a period of rehabilitation. Either way we&rsquo;
62d lay off the slopes for a while and take a trip to the doctors if the pain continues.</p>\n<h1>2. Patello-Femoral Syndrome (PFS)</h1>\n<p>PFS occurs when too much strain is put on the knee caps and is a common complaint due to the bent stance adopted when skiing. This can cause pain in front or under the knee cap and can be due to poor pronation or lack of strength and stability in the upper leg and hip. The best cure for this is to practice exercises that strengthen the area without straining and sometimes a period of rehabilitation to allow the injury to heal.</p>\n<h1>3. Lower Back Pain</h1>\n<p>Again, due to the bent-over position of the body when skiing back pain can occur in skiers with a poor posture or muscle imbalance. This results in a dull ache or stiffness in the back which can develop into a sharper pain in the lower back if not rested. Pain killers can be taken in order to relive the ache and plenty of rest to allow it chance to heal.</p>\n<h1>4. Skiers Thumb</h1>\n<p>Skiers thumb occurs when the ligaments supporting the joint at the bottom of the thumb are strained or over stretched. As its name suggests, this injury is a frequent complaint with skiers as a result of pressure put on the thumb from the poles and results in pain when moving the thumb, swelling and laxity in the joint. Applying an ice pack to the injury and compressing it with a support bandage can aid healing process. Using taping and strapping techniques on the thumb when skiing can also provide support and prevent further damage.</p>\n<h1>5. Fractured Collar Bone (Clavicle)</h1>\n<p>This is a common injury which can occur as a result of a bad fall onto an arm or shoulder or colliding with another skier. Again pain and swelling in the area will be experienced and sometimes an abnormality on the bone can be felt or seen. This can be a very serious injury and medical attention should be sought immediately and the arm must be kept immobilised straight away with a bandage or sling to keep movement to a minimum which can cause further damage.</p>\n<!--article-->"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["387f3762-2c34-4f37-a840-9b9135629185","89e92009-346f-4593-a032-46d214abc85d"],"id":199546758,"name":"Top 5 Skiing Injuries","uuid":"0226755e-f798-4b61-8a78-ed61d278074b","primary_category":{"_uid":"b884b308-d886-47a1-ab88-096a5bc51fea","component":"BlogCategory","id":199003065,"name":"Injury Guide","uuid":"387f3762-2c34-4f37-a840-9b9135629185"}},"work-injuries-can-ruin-your-sport":{"_uid":"2d83509c-8c0b-44c9-af86-38b2e9591c6c","body":[{"_uid":"ac3bedba-b82f-4713-954a-b5188d58fbf7","text":{"plugin":"wysiwyg-tinymce","content":"<p>We enjoy playing our favourite sport but unfortunately once the fun is over we go back to our 9 to 5&rsquo;s and sit in our office looking forward for the next kick-about.</p>\n<p>Here at Firstaid4sport we are the sports injury know-it-alls. We can tell you all about how to prevent injury in rugby, keep out of harm&rsquo;s way in football and avoid breaks and bruises in hockey, but the fact is that most sports enthusiasts across the UK are amateur &ndash; local sports teams and clubs who meet up once, twice a week maybe and spend the rest of their days in their work.</p>\n<p>So with the majority of time spent in the office, what happens when your work injuries are affecting your performance on the pitch?</p>\n<p>A study carried out by Microsoft featured in <a href=\"http://www.dailymail.co.uk/health/article-1024097/Two-thirds-office-staff-suffer-repetitive-strain-injury.html#ixzz1dtNK3on8\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">The Daily Mail</a> stated that more than two thirds of workers now suffer from repetitive strain injury. This is usually down to bad ergonomic planning in the office which can sometimes lead to this long-term injury. Most commonly RSI causes aches and pains as a result of typing but other symptoms include back ache, shoulder pain and pains in hands and wrists as a result of working whilst in transit in cramped or awkward positions all of which could have a serious affect on your ability and likelihood of injury in sport.</p>\n<p>RSI can be down to poor ergonomic facilities such as chairs, poorly positioned keyboards, computer screens and other office equipment. RSI can be prevented by regularly stretching your arms and wrists and straightening your fingers and also standing up and walking around if you feel fatigued. Ways to prevent this could be to invest in an external keyboard for Laptop users in order to gain a better ergonomic position.</p>\n<p>Back pain is one of the most common office-related injuries. This can be down to a number of factors including a bad or &lsquo;slouching&rsquo; posture leading to muscle fatigue, work related stress increasing muscle tension and tightness and repetition particularly if you&rsquo;re stretching to the limit of your range. This again can be dangerous when playing sports and continuing to over strain an injured or sore back and could lead to further injury or long term damage.</p>\n<p>Simply having a good ergonomic office chair and positioning it and yourself comfortably and correctly with a good posture can prevent back pain. Most companies should provide a good ergonomic chair but unfortunately this is not always the case. Instead take regular breaks to release any tension in the back and try to walk around as often as you can.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302","387f3762-2c34-4f37-a840-9b9135629185"],"id":199546655,"name":"Work injuries can ruin your sport","uuid":"3efab065-e9f4-484c-b815-6ecb10ff7baf","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}},"tarsal-tunnel-syndrome":{"_uid":"20c7fe47-4e91-47e1-9a00-0a02f2967777","body":[{"_uid":"b58bee1d-45b8-4c9f-b519-7285b670debd","text":{"plugin":"wysiwyg-tinymce","content":"<div style=\"border: 1px solid #e7e7e7; padding: 20px;\">\n<h3>SUMMARY</h3>\n<strong>Causes</strong>\n<ul>\n<li>Overpronation</li>\n<li>Fallen arch (flat feet)</li>\n<li>Previous injury i.e. ankle sprain causing compression of the nerve</li>\n<li>Underlying health issues such as diabetes or arthritis</li>\n</ul>\n<strong>Symptoms</strong>\n<ul>\n<li>
62Burning pain in the foot arch, heel and toes</li>\n<li>Pins and needles sensation</li>\n<li>Numbness</li>\n</ul>\n<strong>Treatment</strong>\n<ul>\n<li>RICE method</li>\n<li>Rest</li>\n<li>Bracing and supports</li>\n</ul>\n</div>\n<h2>What is Tarsal Tunnel Syndrome?</h2>\n<p>The space located on the inside of the ankle next to the ankle bones is known as the tarsal tunnel. The tunnel comprises of a thick ligament which maintains the soft tissue and nerves. Tarsal tunnel syndrome occurs when the posterior tibial nerve located in the tunnel becomes trapped or compressed. This is usually as a result of overpronation in which the patient has a tendency to roll the foot when walking or running. This injury is also common in patients who have a fallen arch or &lsquo;flat feet&rsquo; due to the way in which the fallen arch placing strain on the nerve. Patients who have sustained an injury previously such as an ankle sprain which has in turn caused swelling and inflammation to the area are also at risk of compressing the nerve resulting in tarsal tunnel syndrome. This is also a similar case for those who suffer from diseases such as diabetes and arthritis which again can cause swelling and therefore compression to the nerve.</p>\n<h2>Tarsal Tunnel Syndrome Symptoms</h2>\n<p>Patients who suffer tarsal tunnel syndrome will often complain of a burning sensation and pain on the inside of the ankle and bottom of the foot which can sometimes spread further through the foot and calf. A feeling or pins and needles is also a common symptom of this injury and sometimes a patient may feel complete numbness. Pain can either be a gradual build up of pain or a sudden onset depending on how the injury was sustained and is most likely aggravated when continuing with activities such as standing, walking and running.</p>\n<h2>Tarsal Tunnel Syndrome Diagnosis</h2>\n<p>In order to diagnose peroneal tendonitis a doctor will give a full examination of the area including a number of tests which will be undergone to check the amount of damage to the nerve by tapping the foot to see the amount of response and feeling in the area.</p>\n<h2>Tarsal Tunnel Syndrome Treatment</h2>\n<p>In order to treat this injury, rest is crucial so to not cause any further damage to the injury and to stay away from any activity that could aggravate the area or causes any pain or discomfort to the area. Continuing any strenuous activity or resuming sport will not only hinder the healing process, it could lead to further damage. Applying ice to the area is also an important aspect of recovery as it will minimize any swelling and inflammation of the area. Following the <em><strong>RICE method (Rest, Ice, Compression, Elevation)</strong></em> when the injury first occurs and within the following 72 hours will ensure no further damage is caused to the area and prevent any further swelling of the injury which may come from resuming activity. Anti-Inflammatory medications may be taken to relive the pain of the injury and also to minimize any swelling. Some patients may find it beneficial to wear a plaster case or brace in order to immobilize the injury and ensure no weight it placed on the ankle. Other less drastic measures may be to invest in shoe inserts which can support the arch and restrict excessive movement, <em><strong>Arch supports</strong></em> or <em><strong>insoles</strong></em> with specific arch supports can help.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["8fbcb3ee-704b-4ef7-a7b9-5983347826fd","387f3762-2c34-4f37-a840-9b9135629185"],"id":199546653,"name":"Tarsal Tunnel Syndrome","uuid":"54a32b7f-3e5d-4137-911f-1c1268cdcf36","primary_category":{"_uid":"496e071d-d144-471a-85d5-3d2dc0720f59","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003202,"name":"Foot and Toe Injuries","uuid":"
628fbcb3ee-704b-4ef7-a7b9-5983347826fd"}},"broken-metatarsal":{"_uid":"a82ef4ec-f8b9-44e4-9326-2e39333babaf","body":[{"_uid":"ea9a1c09-bbbe-47a0-a5a6-93d43a7b0adb","text":{"plugin":"wysiwyg-tinymce","content":"<h2>What Is A Broken Metatarsal?</h2>\n<p>A broken&nbsp;metatarsal is a broken bone in the foot.&nbsp;The metatarsal bones are the group of five long bones in the mid/front of the foot which connect to the toes. These are numbered first &ndash; fifth metatarsal starting with the big toe. A metatarsal stress fracture comes as a result of a sudden force to the bones which can be common in contact sports such as rugby and hockey, or more commonly these can be as a result of overuse which is often seen in athletes and runners.</p>\n<h2>Causes</h2>\n<ul>\n<li>Overuse injury</li>\n<li>Overpronation</li>\n<li>Insufficient rest period</li>\n</ul>\n<h2>Symptoms</h2>\n<ul>\n<li>Building pain and tenderness in the mid/front of the foot</li>\n<li>Swelling</li>\n<li>Bruising</li>\n</ul>\n<h2>Treatment</h2>\n<ul>\n<li>RICE method</li>\n<li>Removable/plaster cast</li>\n<li>Using a brace or support</li>\n<li>Rehabilitation exercise</li>\n<li>Surgery required in rare cases</li>\n</ul>\n<h2>Can You Walk On A Broken Metatarsal?</h2>\n<p>You may be able to walk, dependent on how painful the injury is. It is best to avoid putting too much pressure on the foot if you have a serious injury as rest will help aid recovery.</p>\n<h2>How Long Does It Take To Heal A Broken Metatarsal?</h2>\n<p>Six to eight weeks is the average recovery time for a broken metatarsal.</p>\n<h2>How Do You Know If You Have A Broken Metatarsal?</h2>\n<p>Pain, tenderness, bruising and swelling in the foot are signs of a broken metatarsal.</p>\n<h2>Further Info</h2>\n<p>Often these injuries come as a result of poor biomechanics for example overpronation in which the foot rolls inwards whilst walking or running, causing the lower leg to turn inwards. Athletes who do not allow adequate rest periods between activity are also common sufferers of this injury. Metatarsal fractures are most commonly found in the second, third and forth metatarsal bones and even more common in the second metatarsal when the second toe is longer than the first. A patient who has suffered a metatarsal stress fracture will often suffer a building pain within the mid/front foot, especially when performing weight bearing activities such as walking and running. Swelling around the area as well as tenderness is also common. Patients will also feel a sharp pain when the area when pressure is applied to the metatarsal. Bone scanners are usually the best way to diagnose a broken metatarsal or stress fracture as often x-rays can prove ineffective at picking up this injury when it is less severe. By using a bone scanner, the patient will receive will a much more precise image of the fracture as well as being able to detect the injury in the early stages where the fracture may not have developed. X-rays however may be used when an injury is in the later stages of the injury or in more severe cases as the fracture can be detected. It is very important that a broken metatarsal or fractures are dealt with as quickly as possible when they first occur. If this injury is suspected, the RICE method (Rest, Ice, Compression, Elevate) should be adopted immediately. Applying ice to the injury is very important as will reduce any swelling and offer cooling pain relief to the injury. Ideally, this should be done for around 20 minutes per hour. Any activity should be halted so that no further damage is caused to the area and medical attention should be sought as soon as possible. Protective footwear with stiffer soles or a foot brace is often required to keep the injury stable to prevent further damage and allowing it to heal effectively. Taping and strapping techniques can also be applied to offer stability to the injury ad relieve stress put on the broken metatarsal. Often athletes will need to maintain a certain level of activity so to minimise the effects on their performance once they return to
62sport. In these cases other activities which do not aggravate the area may be taken up such as swimming, which will keep the area strong and mobile without putting unnecessary pressure on the foot. In some cases a removable cast may be worn in order to keep weight off the foot and often a plaster cast is necessary when the fracture is acute. In rare, more severe cases where the fracture occurs on the fifth metatarsal surgery may be required to correct the injury which will involve inserting a screw into the bone to allow it to heal effectively. See our Toe Care&nbsp;range or Insoles&nbsp;to aid recovery after any metatarsal injury.</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["8fbcb3ee-704b-4ef7-a7b9-5983347826fd","387f3762-2c34-4f37-a840-9b9135629185"],"id":199546652,"name":"Broken Metatarsal","uuid":"333efe8c-848d-4e3b-9359-7cb8e7b2feb9","primary_category":{"_uid":"496e071d-d144-471a-85d5-3d2dc0720f59","component":"BlogCategory","parent_category":"387f3762-2c34-4f37-a840-9b9135629185","id":199003202,"name":"Foot and Toe Injuries","uuid":"8fbcb3ee-704b-4ef7-a7b9-5983347826fd"}},"firstaid4sport-taping-guide-app":{"_uid":"44bb4979-39a3-4a4d-9408-7e0cf11ef38e","body":[{"_uid":"e441fb94-4e59-497f-ba37-5fbd3a9d6539","text":{"plugin":"wysiwyg-tinymce","content":"<h2>Tape up like the pros</h2>\n<p>Firstaid4sport show you how the pros tape up a sports injury and stay in the game with this comprehensive Taping Guide. We are proud to introduce our first ever app, designed to show the taping methods used to support and relieve a variety of sports injuries. Watch Sports Therapist Chris Swallow show his taping methods in HD video and read the detailed step-by-step guides directly on your iPhone or iPod Touch when you need it most - at the pitch side, the court side or at home. Players, physios, therapists and team doctors will all love this app.</p>\n<h3>What&rsquo;s new in v2.0</h3>\n<ul>\n<li>Smaller size - Now only 334mb so it wont take up all your memory</li>\n<li>Favourites - Store your favourite or most used guides in a quick view menu for easy access</li>\n<li>Simple naming - Guides have been renamed to make it easier to find the correct technique for your injury</li>\n<li>Easier to navigate - Menus have been redesigned to make it easier to navigate around the app</li>\n</ul>\n<h3>Features and capabilities:</h3>\n<ul>\n<li>Browse your injury by body part, from head to toe</li>\n<li>Over 30 videos and step-by-step guides on sports taping</li>\n<li>Taping methods and full, detailed explanations by a qualified sports therapist</li>\n<li>Detailed images and close-ups</li>\n<li>Lists of tape used to support each injury with direct links to our website for detailed information</li>\n</ul>\n<h3>Download now for FREE:</h3>\n<p>&nbsp;</p>"},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["81b99e34-8c72-498f-9511-d74fdaa31c13"],"id":199546584,"name":"Firstaid4sport Taping Guide App","uuid":"608e65a2-92cb-421f-9fea-0948e79fcd04","primary_category":{"_uid":"a2203428-28db-4ad0-a44a-d60dc9d07306","component":"BlogCategory","parent_category":"","id":199003233,"name":"News","uuid":"81b99e34-8c72-498f-9511-d74fdaa31c13"}},"ligaments-v-tendon-injuries":{"_uid":"9192d71e-a908-4e0a-ab0c-fc91870044cc","body":[{"_uid":"938879d6-71e4-455c-9f65-6ec0b53b6918","text":{"plugin":"wysiwyg-tinymce","content":"<h2><strong>
62How do you know if you have damaged your ligament or your tendon?</strong></h2>\r\nWell to be honest the reason there is such a confusing overlap of what is what and where, is because the two are very alike. The simplest way to put it is that tendons attach muscle to bone and ligaments attach bone to bone. Sounds simple enough right? Well, the problem most people have is distinguishing between a ligament injury and a tendon injury due to their symptoms being very alike. So in order to understand them a little better know how to treat the things, we need to delve a little deeper...\r\n\r\nAnother reason these two get so mixed up is that both tendons and ligaments are made up of connective tissue called collagen fibres. However, how this collagen is formed together in very different ways. In a tendon the fibres are parallel, allowing for more elasticity which if you think about the way muscles work and the amount of movement involved, this makes them more suited to connecting the muscle to the bone. The fibres in ligaments however criss-cross to keep the ligament stable and ultimately to support, stabilise and strengthen the bone joints.\r\n<h2>Ligament Injuries</h2>\r\nAlthough ligaments are strong and rigid by nature, strains and sudden forces can cause them to rupture and tear which is a common sports injury. Damage is caused when the fibres become torn and the severity depends on the extent to which they have torn and the pain experienced as a result. Because of the lack of blood supply to the tissue, sometimes tears become permanent which can end in their removal. Also, if a ligament is stretched past a certain point, it can result in the ligament never returning to its original state.\r\n\r\n<img class=\"size-full wp-image-2804 alignleft\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/Knee-ACL-Tear-2.jpg\" alt=\"\" />Anterior Cruciate Ligament (ACL) tears are the most common sports-related injury to the ligament. The ACL is found in the knee and is crucial for stability and therefore if torn, surgery may be required to correct the injury. The symptoms of an ACL injury are the feeling of your leg âgiving-wayâ followed by pain and swelling in the knee. Like with any potential ligament injury, If you feel you may have torn or damaged your ACL, it is crucial that you visit your doctor to confirm the injury and to rule out any other problems. Sometimes tears to the ACL do not always require surgical treatment however an untreated injury may result in further damage. These injuries are common in athletes, especially in sports such as football, rugby, hockey and basketball due to the high level of strain put on the knee through pivoting and lateral or twisting movements in the legs. These injuries can be prevented or treated with <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/knee-supports-and-knee-braces/\">Knee Braces &amp; Supports</a>, however for sports with the potential for high impact on the knee, a high supporting brace such as the <a href=\"https://firstaid4sport.co.uk/product/donjoy-armor-with-fourcepoint-knee-brace/\">Donjoy Armour With Fourcepoint Knee Brace</a> may be required.\r\n<h2>Tendon Injuries</h2>\r\nLike with ligaments, tendons can become damaged and even snap if over strained. A partially torn tendon can cause swelling and discomfort but can be healed over time, whereas a clean break in a tendon can cause a complete loss of movement and may result in permanent damage. The best treatment for an injured tendon would be to initially use an <a href=\"https://firstaid4sport.co.uk/product/original-koolpak-instant-ice-pack/\">Ice Pack</a> to reduce the swelling whilst keeping the injured area elevated. More serious damage or tears may require a <a href=\"https://firstaid4sport.co.uk/product/sam-splints/\">Splint</a> in order to aid the healing process, as well as <a href=\"https://firstaid4sport.co.uk/product-category/tape/\">Taping &amp; Strapping</a> to help stabilise the area. In order to prevent damage to tendons, <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/\">Supports &amp; Braces</a> can be used in order to give support to a vulnerable area as well as offering relief from an ongoing injury.\r\n\r\nOne of the most common tendon injuries in athletes is damage to the Achilles Tendon which connects the heel to the muscle in your lower leg and is caused by over strain or improper footwear. In order to prevent injury to this area, is to ensure that you warm up sufficiently before any vigorous sporting activity and also wearing supports which are specifically designed for that area.<img class=\"size-full wp-image-2805 alignright\" src=\"https://firstaid4sport.co.uk/blog/wp-content/uploads/achilles-2.jpg\" alt=\"\" />\r\n\r\nTendonitis is also a common injury in which involves the inflammation and swelling of a tendon resulting in pain and stiffness. This type of injury again can be caused through over straining of the tendon through sport and physical activity. Although an MRI or X-ray can confirm swelling of the tendon, a doctor can usually diagnose tendonitis without. Again, at the first signs of an inflamed tendon, an <a href=\"https://firstaid4sport.co.uk/product/original-koolpak-instant-ice-pack/\">Ice Pack</a> should be used to reduce the swelling and all physical activity should be stopped.\r\n<h2>Distinguishing between Ligament and Tendon Injuries</h2>\r\nIt can be very difficult to distinguish between a ligament and tendon injury and sometimes the only way to do this will be to visit your doctor who may offer you an X-ray and also rule out any other complications. The most important thing is to make sure you do not leave any injury untreated to prevent further damage. This can be done through a variety of different products available at FirstAid4Sport such as <a href=\"https://firstaid4sport.co.uk/product-category/supports-and-braces/\">Supports &amp; Braces</a>, <a href=\"https://firstaid4sport.co.uk/product-category/tape/\">Taping &amp; Strapping</a> or <a href=\"https://firstaid4sport.co.uk/product-category/hot-and-cold-therapy/\">Hot &amp; Cold Therapy</a>, as well as taking other measures such as re-evaluating your warm-up and cool down techniques and working with a physiotherapist on rehabilitation.\r\n<h2>Torn Ligament In Foot</h2>\r\nA torn ligament in the foot is a sprain. The size of the tear will determine the severity of the injury and the treatment you need. A small tear is classed as a minor, a large tear would be a moderate sprain and a ligament that is detached from the bone is a severe injury. If you have torn a ligament in your foot make sure to rest, apply ice and keep the foot elevated. You may experience pain, tenderness, bruising and swelling.\r\n\r\nIf after seeing a physio or a sports therapist you need any assistance to recap the method of strapping or taping a particular joint then <a href=\"https://www.youtube.com/playlist?list=PL-MJ3j9FqMmC4NB8TpO4EflxPpqOGI7Ac\">Click Here</a> to watch our handy taping guide videos."},"component":"TextContent","show_more":false,"indent_content":""}],"component":"BlogPost","categories":["6672399f-2e00-4a80-aced-d4f128d8a302"],"id":199546550,"name":"Ligaments v Tendon Injuries","uuid":"47d479fc-1f00-48ad-99d5-565682d89b08","primary_category":{"_uid":"44affe32-8b12-45eb-acef-5781fcb4e8ac","component":"BlogCategory","id":199001200,"name":"Guides","uuid":"6672399f-2e00-4a80-aced-d4f128d8a302"}}}},"url":"/blog","version":"4ad1b4d8891227a774b0dbf56d95c2e5"}"><div class="text-sm min-h-full ItvTgU+qlngf4WuD93K0qw== undefined">
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justify-center w-full category-image"><div class="flashes-container"><!----> </div> <div><img loading="lazy" alt="Non Tear EAB Tape (Straight Edge)" border="0" src="https://phabcart.imgix.net/cdn/scdn/images/uploads/638854172843198937_1.png?auto=compress&lossless=1&w=300" width="300" class="product-box-photo"></div> <!----> <!----></div> <!----> <!----> <!----> <!----> <!----> <!----></a></div><div class="block w-1/2 h-auto p-2 pb-4"><a aria-label="Sport Zinc Oxide Tape " aria-describedby="description-Sport Zinc Oxide Tape " tabindex="0" href="/Zinc-Oxide-Tapes/First-Aid-4-Sport-Zinc-Oxide-Tape" class="flex flex-col product-box undefined"><span tabindex="0" class="product-box-header-above">Sport Zinc Oxide Tape </span> <div role="region" aria-label="Sport Zinc Oxide Tape product image" tabindex="0" class="relative flex justify-center w-full category-image"><div class="flashes-container"><!----> </div> <div><img loading="lazy" alt="Sport Zinc Oxide Tape " border="0" 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Accessories</p></a> <!----></div></div><div class="relative bg-white px-3 py-4 w-2/5 font-semibold text-black items-start mega_menu_banner"><div class="flex w-full justify-center items-center text-center leading-4 cursor-default"></div> <div class="flex flex-wrap"><div class="block w-1/2 h-auto p-2 pb-4"><a aria-label="Aircast Knee Cryo Cuff" aria-describedby="description-Aircast Knee Cryo Cuff" tabindex="0" href="/Hot-Cold-Therapy/Cryotherapy/Aircast-Knee-Cryo-Cuff" class="flex flex-col product-box undefined"><span tabindex="0" class="product-box-header-above">Aircast Knee Cryo Cuff</span> <div role="region" aria-label="Aircast Knee Cryo Cuff product image" tabindex="0" class="relative flex justify-center w-full category-image"><div class="flashes-container"><!----> </div> <div><img loading="lazy" alt="Aircast Knee Cryo Cuff" border="0" src="https://phabcart.imgix.net/cdn/scdn/images/uploads/KXAC110-Aircast-Knee-Cryo-Cuff.jpg?auto=compress&lossless=1&w=300" width="300" class="product-box-photo"></div> <!----> <!----></div> <!----> <!----> <!----> <!----> <!----> <!----></a></div><div class="block w-1/2 h-auto p-2 pb-4"><a aria-label="Aircast Ankle Cryo Cuff" aria-describedby="description-Aircast Ankle Cryo Cuff" tabindex="0" href="/Hot-Cold-Therapy/Cryotherapy/Aircast-Ankle-Cryo-Cuff" class="flex flex-col product-box undefined"><span tabindex="0" class="product-box-header-above">Aircast Ankle Cryo Cuff</span> <div role="region" aria-label="Aircast Ankle Cryo Cuff product image" tabindex="0" class="relative flex justify-center w-full category-image"><div class="flashes-container"><!----> </div> <div><img loading="lazy" alt="Aircast Ankle Cryo Cuff" border="0" src="https://phabcart.imgix.net/cdn/scdn/images/uploads/KXAC100-P-Aircast-Ankle-Cryo-Cuff.jpg?auto=compress&lossless=1&w=300" width="300" class="product-box-photo"></div> <!----> <!----></div> <!----> <!----> <!----> <!----> <!----> <!----></a></div><div class="block w-1/2 h-auto p-2 pb-4"><a 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68<path fill="currentColor" d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path></svg></a></div></div> <div class="invisible bg-white inset-x-0 absolute z-[51] mega_menu_container _0IwSKl5XB9U3koM726T89Q=="><div class="flex justify-between font-normal hVmfGYhScbUn0wChhrf9SQ=="><div class="block relative bg-white px-1 py-4 flex-wrap w-1/5 category_group"><div class="px-2 text-black w-full pb-8 category_group_link"><a href="/First-Aid-Consumables" class="cursor-pointer"><p class="pb-1 px-2 leading-4 font-semibold gJUnUIxyDKLj4acJySpqYA==">First Aid Consumables</p></a> <div><a href="/First-Aid-Consumables/Plasters"><p class="py-0.5 px-2 text-black leading-[19px] mb-[5px] trn11RfnYUE7sLMuyMk9Jg==">Plasters</p></a> <!----></div><div><a href="/First-Aid-Consumables/Dressings"><p class="py-0.5 px-2 text-black leading-[19px] mb-[5px] trn11RfnYUE7sLMuyMk9Jg==">Dressings</p></a> <!----></div><div><a 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68Zoll-AED-3-Semi-Automatic-Defibrillator.jpg?auto=compress&lossless=1&w=300" width="300" class="product-box-photo"></div> <!----> <!----></div> <!----> <!----> <!----> <!----> <!----> <!----></a></div><div class="block w-1/2 h-auto p-2 pb-4"><a aria-label="Adjustable foam covered Euro Splint" aria-describedby="description-Adjustable foam covered Euro Splint" tabindex="0" href="/Casualty-Handling/Splinting-Immobilisation/Adjustable-foam-covered-Euro-Splint" class="flex flex-col product-box undefined"><span tabindex="0" class="product-box-header-above">Adjustable foam covered Euro Splint</span> <div role="region" aria-label="Adjustable foam covered Euro Splint product image" tabindex="0" class="relative flex justify-center w-full category-image"><div class="flashes-container"><!----> </div> <div><img loading="lazy" alt="Adjustable foam covered Euro Splint" border="0" 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href="/Casualty-Handling" class="block relative pl-2.5 py-0.5 border-b border-solid cursor-pointer focus:outline-none">Casualty Handling</a> <!----></li><li><a href="/Supports-Braces" class="block relative pl-2.5 py-0.5 border-b border-solid cursor-pointer focus:outline-none">Supports & Braces</a> <!----></li><li><a href="/Mueller-Revive" class="block relative pl-2.5 py-0.5 border-b border-solid cursor-pointer focus:outline-none">Mueller Revive</a> <!----></li><li><a href="/Rehab-Fitness" class="block relative pl-2.5 py-0.5 border-b border-solid cursor-pointer focus:outline-none">Rehab & Fitness</a> <!----></li><li><a href="/Accessories" class="block relative pl-2.5 py-0.5 border-b border-solid cursor-pointer focus:outline-none">Accessories</a> <!----></li><li><a href="/Brands" class="block relative pl-2.5 py-0.5 border-b border-solid cursor-pointer focus:outline-none">Brands</a> <!----></li><li><a href="/RFU" class="block relative pl-2.5 py-0.5 border-b border-solid cursor-pointer 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72 <main id="main__content" class="flex-grow w-full md:w-3/4 m-0 md:ml-1.5 p-2.5 _3oBY9c-+ldNvdvQAy8SHLg=="><div class="flex"><!----> <section class="mt-4 pr-1 pb-4 pl-3 flex-shrink-0 hidden md:block vfgsFYX3v71xw1Nky6+xoA=="><div><div class="_3mg8gFNGwyKbqrPsuaD8GQ=="><h3 class="font-bold mt-[10px] mB-[10px]">Categories</h3> <ul><li class="list-none text-sm mt-[8px]"><a href="/blog/guides"> 73 Guides 74 </a> </li></ul><ul><li class="list-none text-sm mt-[8px]"><a href="/blog/health-and-wellbeing"> 75 Health and Wellbeing 76 </a> <ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/fitness"> 77 Fitness 78 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/injury"> 79 Injury 80 </a></li></ul></li></ul><ul><li class="list-none text-sm mt-[8px]"><a href="/blog/injury-guide"> 81 Injury Guide 82 </a> <ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/ankle-injuries"> 83 Ankle Injuries 84 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/back-injuries"> 85 Back Injuries 86 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/elbow-injuries"> 87 Elbow Injuries 88 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/foot-and-toe-injuries"> 89 Foot and Toe Injuries 90 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/knee-injuries"> 91 Knee Injuries 92 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/lower-leg-injuries"> 93 Lower Leg Injuries 94 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/neck-and-head-injuries"> 95 Neck and Head Injuries 96 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/shoulder-injuries"> 97 Shoulder Injuries 98 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/thigh-and-groin-injuries"> 99 Thigh and Groin Injuries 100 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/wrist-and-hand-injuries"> 101 Wrist and Hand Injuries 102 </a></li></ul></li></ul><ul><li class="list-none text-sm mt-[8px]"><a href="/blog/news"> 103 News 104 </a> <ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/events"> 105 Events 106 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/firstaid4sport"> 107 Firstaid4sport 108 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/gallery"> 109 Gallery 110 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/promotions-and-competitions"> 111 Promotions and Competitions 112 </a></li></ul></li></ul><ul><li class="list-none text-sm mt-[8px]"><a href="/blog/products"> 113 Products 114 </a> <ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/first-aid-kits"> 115 First Aid Kits 116 </a></li></ul></li></ul><ul><li class="list-none text-sm mt-[8px]"><a href="/blog/sport"> 117 Sport 118 </a> <ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/boxing"> 119 Boxing 120 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/football"> 121 Football 122 </a></li></ul><ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/snow-sports"> 123 Snow Sports 124 </a></li></ul></li></ul><ul><li class="list-none text-sm mt-[8px]"><a href="/blog/strapping-taping-guides"> 125 Strapping & Taping Guides 126 </a> <ul class="mt-[8px] ml-[16px]"><li class="list-none"><a href="/blog/video"> 127 Video 128 </a></li></ul></li></ul><ul><li class="list-none text-sm mt-[8px]"><a href="/blog/uncategorized"> 129 Uncategorized 130 </a> </li></ul></div></div></section> <div class="m-0 md:ml-1.5 pl-2.5 D7-F5I7FHva3FZmvpVDxIA=="><div class="the__breadcrumbs aAZrUQx6NlroRGYRhSygdw=="><div class="text-sm mt-3 py-1.5 -zfeHf2qVmmFVyBOiFIOKg==">
130<script type="application/ld+json">{ 131 "@context": "https://schema.org", 132 "@type": "BreadcrumbList", 133 "itemListElement": [] 134}</script>
134</div></div> <ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><!----> <a href="/blog/firstaid4sport-scrx-partnership"><h3 class="mb-[10px]">FirstAid4Sport SCRX partnership</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">At FirstAid4Sport, we are thrilled to announce our exciting new partnership with South Coast RX Physiotherapy (SCRX), Portsmouth’s leading provider of physiotherapy services. This collaboration represents a fusion of our shared commitment to excellence, innovation, and the wellbeing of athlete</div> <!----> <a href="/blog/firstaid4sport-scrx-partnership" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 135 Read More 136 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><!----> <a href="/blog/firstaid4sport-supports-south-coast-rx-physiotherapy-at-the-new-forest-marathon"><h3 class="mb-[10px]">FirstAid4Sport Supports South Coast Rx Physiotherapy at the New Forest Marathon </h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 137In the world of sports and athletics, injuries are an unfortunate but inevitable part of the game. Athletes, whether amateurs or professionals, often rely on physiotherapy and medical support to keep themselves in top condition. Our partnership with South Coast Rx Physiotherapy at the New For</div> <!----> <a href="/blog/firstaid4sport-supports-south-coast-rx-physiotherapy-at-the-new-forest-marathon" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 138 Read More 139 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><!----> <a href="/blog/firstaid4sport-supports-team-isle-of-wight-at-guernsey-2023-natwest-international-island-games-xix"><h3 class="mb-[10px]">FirstAid4Sport Supports Team Isle of Wight at Guernsey 2023 NatWest International Island Games XIX</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">In the world of sports, the safety and well-being of athletes are paramount. Timely and effective first aid can make a significant difference in ensuring athletes can perform at their best and recover from any injuries they may sustain. That's why we are excited to share the news of our sponsorship </div> <!----> <a href="/blog/firstaid4sport-supports-team-isle-of-wight-at-guernsey-2023-natwest-international-island-games-xix" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 140 Read More 141 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><!----> <a href="/blog/firstaid4sport-sponsors-union-cup-rugby"><h3 class="mb-[10px]">Firstaid4Sport Sponsors Union Cup Rugby</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 142The Union Cup Rugby is a biennial event that celebrates diversity and inclusivity in rugby. It brings together LGBTQ+ rugby teams from across Europe to compete in a weekend-long tournament. This year, the Union Cup Rugby was held at The Pavilion in Birmingham, over the bank holiday </div> <!----> <a href="/blog/firstaid4sport-sponsors-union-cup-rugby" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 143 Read More 144 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Uncategorized</h5> <a href="/blog/bournemouth-7s-festival"><h3 class="mb-[10px]">Bournemouth 7âs Festival</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Over the Queen’s Jubilee Bank Holiday weekend, we were thrilled to sponsor Physio Fitness, the medic team at Bournemouth Sevens. Bournemouth 7’s festival has gone from strength to strength since being established in 2008 and is now the World’s Largest Sport & Music Festival, at</div> <!----> <a href="/blog/bournemouth-7s-festival" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 145 Read More 146 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Firstaid4sport</h5> <a href="/blog/proud-to-support-the-south-island-sevens"><h3 class="mb-[10px]">Proud to support the South Island Sevens</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">FirstAid4Sport proudly sponsored the medic team for the inaugural South Island Sevens on the Isle of White last weekend. This was rugby sevens at its finest, welcoming 800 players from as far afield as Fiji.</div> <!----> <a href="/blog/proud-to-support-the-south-island-sevens" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 147 Read More 148 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5>
148 <a href="/blog/which-taping-or-strapping-do-i-choose"><h3 class="mb-[10px]">Which taping or strapping do I choose?</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 149 150 151It’s the age old question. You suffer an injury and want to avoid further damage but you don’t want to give up participating in your favourite sport. So what taping do you use? What is going to work best? And which will make sure you’re protected? Well do not fear any longer bec</div> <!----> <a href="/blog/which-taping-or-strapping-do-i-choose" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 152 Read More 153 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Firstaid4sport</h5> <a href="/blog/faq"><h3 class="mb-[10px]">FAQ</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Can you help me in choosing the right product for my condition? 154 155 156The first step in picking the right product is to understand the injury and this is where seeking professional advice is of crucial importance. Once you know the exact nature of your injury, we pride ourselves on our product knowle</div> <!----> <a href="/blog/faq" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 157 Read More 158 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Snow Sports</h5> <a href="/blog/a-perfect-fit"><h3 class="mb-[10px]">A Perfect Fit</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Why would you need a fitting centre? A knee injury could spell the end of your skiing holidays, but if you manage an ACL tear effectively, you can continue to enjoy the snow for years to come. The right brace can help to get you back on the slopes, and back to your best, all whilst keeping your inju</div> <!----> <a href="/blog/a-perfect-fit" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 159 Read More 160 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Foot and Toe Injuries</h5> <a href="/blog/the-importance-of-footcare-in-sport"><h3 class="mb-[10px]">The importance of footcare in sport</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Footcare is an important issue within sportâ your feet support you, so it is vital that you also support them. We have a wide variety of products available to ensure that your feet remain healthy and that you can continue training, playing and making progress. An issue with your feet can have wide-r</div> <!----> <a href="/blog/the-importance-of-footcare-in-sport" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 161 Read More 162 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">First Aid Kits</h5> <a href="/blog/first-aid-kit-maintenance-checklist"><h3 class="mb-[10px]">First Aid Kit Maintenance Checklist</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">A first aid kit is something you never want to need, but when you do need it is very important that all your first aid content is sterile, in date and undamaged. 163Out of date sterile goods can cause infection, water bottles can harbor mold and bacteria, and fragile items can become damaged in storage</div> <!----> <a href="/blog/first-aid-kit-maintenance-checklist" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 164 Read More 165 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Health and Wellbeing</h5> <a href="/blog/sports-injuries-and-preventions"><h3 class="mb-[10px]">Sports injuries and preventions</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">A sports injury is always bad news since it means time away from sport, training and not only causes physical pain but can lead to drops in fitness levels. It’s important not to rush back from an injury since inadequate healing can lead to additional damage and steps need to be taken on return</div> <!----> <a href="/blog/sports-injuries-and-preventions" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 166 Read More 167 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/ligament-tendon-injuries-explained"><h3 class="mb-[10px]">Ligaments and Tendon Injuries Explained</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">The two injuries are very alike, and this is what causes a confusing overlap between the two. A simple way to destining between the two is that a tendon attaches a muscle to bone whereas a ligament attaches bone to bone. However, both injuries have similar symptoms, and this is what causes mo</div> <!----> <a href="/blog/ligament-tendon-injuries-explained" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 168 Read More 169 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/a-guide-to-calf-strains"><h3 class="mb-[10px]">A Guide To Calf Strains</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">A calf strain is an injury which occurs when the muscle at the back of the lower leg becomes damaged or inflamed due to excessive strain or force being placed on the calf muscle. 170 171The most common cause of a calf strain is through overuse of the muscle, particularly in sports which involve a high </div> <!----> <a href="/blog/a-guide-to-calf-strains" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 172 Read More 173 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/5-tips-for-cycling-this-winter"><h3 class="mb-[10px]">5 Tips for Cycling This Winter</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 174 175 Lights 176 177It is an obvious yet essential piece of equipment every rider will need when riding in the dark. Several lights are available, but LED lights are recommended. If you are biking down country lanes, the front light will not only make you visible to oncoming drivers but also illuminate</div> <!----> <a href="/blog/5-tips-for-cycling-this-winter" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 178 Read More 179 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/a-guide-to-purchasing-your-knee-brace"><h3 class="mb-[10px]">A Guide to Purchasing your Knee Brace</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Buying a Knee brace be it your first or a replacement is a daunting process. Knee braces come in several different shapes and sizes, as well as offering different levels of support it is difficult to be sure what brace is right for you and your injury. Therefore, here at Firsatid4sport we have prod</div> <!----> <a href="/blog/a-guide-to-purchasing-your-knee-brace" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 180 Read More 181 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/know-your-tape-ahead-of-the-2019-rugby-world-cup"><h3 class="mb-[10px]">Know your tape ahead of the 2019 Rugby World Cup</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">The Rugby World Cup is less than 24 hours away and with such little time left to wait until kick-off we here at FirstAid4Sport have compiled a guide to all the taping you’ll see take place on the field throughout the next six weeks. At 11:15AM (BST) tomorrow Japan take on Russia in the </div> <!----> <a href="/blog/know-your-tape-ahead-of-the-2019-rugby-world-cup" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 182 Read More 183 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Uncategorized</h5> <a href="/blog/firstaid4sport-welcomes-cardiff-met-wfc-to-the-family"><h3 class="mb-[10px]">Firstaid4sport welcomes Cardiff Met WFC to the family!</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Ahead of the UEFA Womenâs Champions League Firstaid4sport are proud to announce our new partnership with Cardiff Met Womenâs Football Club. 184 185 186Cardiff Met WFC are synonymous with excellence in Women's Football. Both the 1st and 2nd team have made some considerable achievements in BUCS, the Welsh N</div> <!----> <a href="/blog/firstaid4sport-welcomes-cardiff-met-wfc-to-the-family" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 187 Read More 188 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Uncategorized</h5> <a href="/blog/england-dodgeball-welcomes-firstaid4sport-as-a-new-partner"><h3 class="mb-[10px]">England Dodgeball welcomes Firstaid4sport as a new partner</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Ahead of this years European Championships, England Dodgeball have joined forces with leading first aid supplier Firstaid4sport - to take first aid provision in dodgeball to the next level. 189 The Lincoln based company will work with specialist England staff to create a dodgeball specific first aid ki</div> <!----> <a href="/blog/england-dodgeball-welcomes-firstaid4sport-as-a-new-partner" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 190 Read More 191 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/how-to-treat-shin-splints"><h3 class="mb-[10px]">How to Treat Shin Splints</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> Shin splints, medically known as Medial Tibial Stress Syndrome (MTSS) if bone related and Exertional Compartment Syndrome (ECS) if muscle related is a common injury in runners, the causes are widely debated however studies suggest a combination of methods to help treat and prevent this injury. Bone</div> <!----> <a href="/blog/how-to-treat-shin-splints" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 192 Read More 193 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Firstaid4sport</h5> <a href="/blog/club-accounts-why-who-and-how"><h3 class="mb-[10px]">Club Accounts: Why, who and how?</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">If there is one thing we know at Firstaid4sport (apart from First Aid of course), it’s Clubs! We understand their sport, their team and of course their requirements in relation to First Aid and Medical Equipment. Yes, every sport may be different, but the fundamentals are the same; Safety</div> <!----> <a href="/blog/club-accounts-why-who-and-how" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 194 Read More 195 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">First Aid Kits</h5> <a href="/blog/who-we-are-our-beliefs-and-ethos"><h3 class="mb-[10px]">Who we are, our beliefs and ethos.</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">The concept of Firstaid4sport was born after our Director Gemma was playing in a hockey match where a player was injured, and they were unable to find the first aid kit as it was hidden among the team’s black kits bags. Once it was found Gemma realised that the contents of the kit were no good</div> <!----> <a href="/blog/who-we-are-our-beliefs-and-ethos" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 196 Read More 197 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/what-do-i-need-in-a-first-aid-kit"><h3 class="mb-[10px]">What do I need in a first aid kit?</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">We all know the many health benefits of sport, but what do we do when things don’t go to plan and injury strikes? We reach for the first aid kit! Quite often there’s little time to think, so a well organised, easily accessible first aid kit is essential to reduce the amount of downtime a</div> <!----> <a href="/blog/what-do-i-need-in-a-first-aid-kit" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 198 Read More 199 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/tendons-vs-ligaments"><h3 class="mb-[10px]">Tendons vs Ligaments</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">
199How do you know if you have damaged your ligament or your tendon? 200Well to be honest the reason there is such a confusing overlap of what is what and where, is because the two are very alike. The simplest way to put it is that tendons attach muscle to bone and ligaments attach bone to bone. Sounds si</div> <!----> <a href="/blog/tendons-vs-ligaments" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 201 Read More 202 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">News</h5> <a href="/blog/rfu-regulations-a-snapshot-guide-to-providing-first-aid-in-rugby"><h3 class="mb-[10px]">RFU Regulations - a snapshot guide to providing First Aid in Rugby</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">All rugby clubs, no matter what size or level have a responsibility for the health and safety of people who use and have access to the Club's facilities. It is possible that during any rugby activity, players, coaches, officials and spectators may suffer injury or sudden illness. To ensure a safe en</div> <!----> <a href="/blog/rfu-regulations-a-snapshot-guide-to-providing-first-aid-in-rugby" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 203 Read More 204 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Sport</h5> <a href="/blog/crossfit-jargon-busting"><h3 class="mb-[10px]">CrossFit Jargon Busting</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Walking into a CrossFit Box for the first time isn’t the only thing that can be daunting to a newbie, CrossFit seems to come with a whole new language! Most terms in CrossFit are acronyms although to start with they may seem like nonsense. So we’ve decided to put together a list of the m</div> <!----> <a href="/blog/crossfit-jargon-busting" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 205 Read More 206 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Sport</h5> <a href="/blog/top-6-wimbledon-facts"><h3 class="mb-[10px]">Top 6 Wimbledon Facts</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> Wimbledon is nearly upon us, so we thought we would put together a little list of 6 of the lesser known, most random facts about the event. 2071.Wimbledon adopted yellow tennis balls in 1986 with the advent of colour television; before that, white balls were used 2082. A Harris hawk called Rufus is </div> <!----> <a href="/blog/top-6-wimbledon-facts" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 209 Read More 210 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Elbow Injuries</h5> <a href="/blog/bicep-tears"><h3 class="mb-[10px]">Bicep Tears</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Biceps - the muscles located at the front of the upper arm, extending from the elbow, upwards to the shoulder. A torn or strained bicep, is an injury most often to the bicep tendon. The tendons at either end of the muscle can be torn, however, it is much more common for the tendon that attaches to t</div> <!----> <a href="/blog/bicep-tears" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 211 Read More 212 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Sport</h5> <a href="/blog/what-is-crossfit"><h3 class="mb-[10px]">What is CrossFit</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting and cardio. These are the core movements of life. Intensity is essential for results and </div> <!----> <a href="/blog/what-is-crossfit" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 213 Read More 214 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/wrist-pain"><h3 class="mb-[10px]">Wrist Pain</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Wrist pain is often experienced through discomfort in the wrist or upper hand area and is commonly caused by a number of injuries, including sprains and/or fractures. Carpal tunnel syndrome, arthritis and repetitive motion can also lead to wrist pain. Although small, the human wrist is made up of ei</div> <!----> <a href="/blog/wrist-pain" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 215 Read More 216 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/top-five-motocross-injuries"><h3 class="mb-[10px]">Top Five Motocross Injuries</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">
216Motocross was developed from motorcycle competitions in the early 1900s in the UK. Motocross is riding a specially designed motorcycle, called a motocross bike, on a closed course, consisting of a variety of terrain; uphill’s, downhill’s, corners, jumps, etc. If you are racing, it is ove</div> <!----> <a href="/blog/top-five-motocross-injuries" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 217 Read More 218 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/trochanteric-bursitis-hip"><h3 class="mb-[10px]">Trochanteric Bursitis Hip</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">What is Trochanteric Bursitis Hip? 219Trochanteric bursitis hip, is an overuse injury at the hip which is common in runners. Bursitis is a trochanteric (trochanteric refers to either of two knobs at the top of the femur, serving for the attachment of muscles between the thigh and pelvis.) hip burs</div> <!----> <a href="/blog/trochanteric-bursitis-hip" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 220 Read More 221 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/5-reasons-to-learn-cpr"><h3 class="mb-[10px]">5 Reasons to Learn CPR</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> Would you know what to do or how to react if someone suddenly collapsed in front of you? Sudden heart attacks are amongst the most common cause of death in the world. Performing CPR can be the difference between life and death. You can’t assume that someone else will step in – that</div> <!----> <a href="/blog/5-reasons-to-learn-cpr" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 222 Read More 223 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Health and Wellbeing</h5> <a href="/blog/pectoral-tears-and-strains"><h3 class="mb-[10px]">Pectoral Tears and Strains</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">What are Pectoral Tears and Strains? 224The pectoral muscles (pecs) are located at the front of the chest, they are made up of two muscles. The larger of the two is called the pectoralis major muscle, this extends from the sternum across the ribs and collar bone to the humerus (upper arm). The pectoral</div> <!----> <a href="/blog/pectoral-tears-and-strains" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 225 Read More 226 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Health and Wellbeing</h5> <a href="/blog/keeping-hydrated"><h3 class="mb-[10px]">Keeping Hydrated</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">The British summertime appears to be in full swing (touches wood, crosses fingers) It’s no secret, staying hydrated is an important part of your overall health, but there are lots of health benefits that aren’t as well known. Hydration can give your metabolism a boost, lubricate your joi</div> <!----> <a href="/blog/keeping-hydrated" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 227 Read More 228 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Ankle Injuries</h5> <a href="/blog/glass-ankles"><h3 class="mb-[10px]">Glass Ankles</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">The urban dictionary defines glass ankles as: An injury prone ankle with the structural integrity of a house of cards on a bouncy castle. Glass ankles is essentially a slang term for someone who is prone to ankle twist and sprains, a simple trip or stumble can lead to the ankle giving way, this</div> <!----> <a href="/blog/glass-ankles" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 229 Read More 230 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/tight-calves"><h3 class="mb-[10px]">Tight Calves</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Tight calf muscle symptoms tend to come on gradually and get worse while exercising (often during running). Sometime they will improve during the run, and other times only improve when the muscles cool down. This is a common problem in athletes particularly runners. The reasons for the calf muscles </div> <!----> <a href="/blog/tight-calves" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 231 Read More 232 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Back Injuries</h5> <a href="/blog/hot-or-cold-therapy-for-back-pain"><h3 class="mb-[10px]">Hot or Cold Therapy for Back Pain</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Many of us will have experienced a back injury at some point in our lives, and most can testify as to how painful it can be. It’s not unusual to adopt a trial and error method to relieve the pain. Two of the most popular methods of alleviating pain is through heating and / or cooling the area </div> <!----> <a href="/blog/hot-or-cold-therapy-for-back-pain" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 233 Read More 234 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Elbow Injuries</h5> <a href="/blog/golfers-elbow"><h3 class="mb-[10px]">Golfers Elbow</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">What are the Causes of Golfers Elbow? 235Golfer’s elbow occurs when the soft tissue or muscles at the front of the forearm (flexors) responsible for extending the wrist and fingers, become inflamed or damaged. As its name suggests this injury is very common in golfers due to the nature of the rep</div> <!----> <a href="/blog/golfers-elbow" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 236 Read More 237 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Health and Wellbeing</h5> <a href="/blog/wobble-board-guide"><h3 class="mb-[10px]">Wobble Board Guide</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Standing Balance Test (Easy)
238Stand on the wobble board with your feet shoulder width apart and push the front of the board down towards the ground by flexing your feet forward, aim to get the lip of the board as close to the ground as you can without letting it touch the floor. Proceed to roll the b</div> <!----> <a href="/blog/wobble-board-guide" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 239 Read More 240 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/patella-tracking"><h3 class="mb-[10px]">Patella Tracking</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Most often, the patella will shift excessively towards the outside of your leg, however, in some cases although less common; it is possible for it to shift towards the inside. The knee joint is a hinge which connects the tibia and fibula of your leg with your femur. The kneecap is held in its natura</div> <!----> <a href="/blog/patella-tracking" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 241 Read More 242 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Foot and Toe Injuries</h5> <a href="/blog/plantar-fasciitis"><h3 class="mb-[10px]">Plantar Fasciitis</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 243What Is Plantar Fasciitis? 244Plantar Fasciitis is sustained when the Plantar Fascia becomes inflamed and usually occurs at the point in which your heel attaches to the tissue. Plantar Fascia is the band of tissue that stretches from your heel to the bones found in the middle of your foot, actin</div> <!----> <a href="/blog/plantar-fasciitis" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 245 Read More 246 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/why-we-love-easter-skiing"><h3 class="mb-[10px]">Why we love Easter Skiing!</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> Easter is a great time to enjoy skiing, making the most of the better weather, taking advantage of the last of the ski season. Easter is the perfect time to enjoy a skiing getaway with family and children or equally just with friends. If you are the type of person who wants to ski whilst enjoying t</div> <!----> <a href="/blog/why-we-love-easter-skiing" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 247 Read More 248 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Health and Wellbeing</h5> <a href="/blog/making-the-most-of-your-kinesiology-tape"><h3 class="mb-[10px]">Making the most of your Kinesiology Tape</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Kinesiology Tape, when applied correctly, should last 5 to 7 days. Sometimes activity and movement can loosen the adhesive and the tape starts to peel at the edges, other times the tape is reluctant to move. Here's some tips to make removal as quick and pain free as possible. 249Before you tape: 250Choosi</div> <!----> <a href="/blog/making-the-most-of-your-kinesiology-tape" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 251 Read More 252 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/how-to-fit-the-donjoy-armor"><h3 class="mb-[10px]">How to fit the Donjoy Armor</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">There is no doubting that the Donjoy Armor is an amazing piece of kit is invaluable for ACL injuries. However, it can seem awkward to fit at first. This video takes you through the fitting process that you would go through if you booked a fitting with us. This video covers: 253 254How to measure before yo</div> <!----> <a href="/blog/how-to-fit-the-donjoy-armor" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 255 Read More 256 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/knee-brace-hinges"><h3 class="mb-[10px]">Knee Brace Hinges</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Choosing a knee brace can be difficult and confusing. Lots of technical language is thrown around with little or no explanation of what it actually means, or advice on which w
256ould really work best for you and your injuries. Hinged knee braces provide the best support, however, did you know that ther</div> <!----> <a href="/blog/knee-brace-hinges" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 257 Read More 258 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Health and Wellbeing</h5> <a href="/blog/7-reasons-why-we-love-kinesiology-tape"><h3 class="mb-[10px]">7 Reasons why we Love Kinesiology Tape</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Kinesiology tape is one of our most popular products, however, you may be thinking what actually is it? Or, how can I use it? Keep reading to find out; 259It is proven to work – kinesiology tape has had significant research done to prove that it accelerates the healing process for a range of inju</div> <!----> <a href="/blog/7-reasons-why-we-love-kinesiology-tape" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 260 Read More 261 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Health and Wellbeing</h5> <a href="/blog/knee-arthritis-osteoarthritis"><h3 class="mb-[10px]">Knee Arthritis (Osteoarthritis)</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">What is arthritis? 262Arthritis is a condition characterised by a degenerative process whereby there is gradual wear and tear to the cartilage and bone surfaces of a joint with subsequent inflammation. Arthritis of the knee may occur following a specific injury or due to repetitive impact through the k</div> <!----> <a href="/blog/knee-arthritis-osteoarthritis" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 263 Read More 264 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Health and Wellbeing</h5> <a href="/blog/coping-with-the-mental-impact-of-a-sports-injury"><h3 class="mb-[10px]">Coping with the Mental Impact of a Sports Injury</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">The is undoubtedly many factors to take into consideration when it comes to the healing process following a sports injury, however one of the factors that we rarely consider is the mental side of healing. The psychological effect that an injury can have on a person and how their mental state effects</div> <!----> <a href="/blog/coping-with-the-mental-impact-of-a-sports-injury" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 265 Read More 266 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/knee-braces-for-horse-riding"><h3 class="mb-[10px]">Knee Braces for Horse Riding</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Anyone who goes horse riding understands just how tough this sport can be on your knees. However, the logistics of the sport makes protecting the knees very difficult with problems such as tight fitting clothing, the need for a complete range of motion, and most importantly the fact that most of us </div> <!----> <a href="/blog/knee-braces-for-horse-riding" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 267 Read More 268 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Health and Wellbeing</h5> <a href="/blog/recurrent-injuries"><h3 class="mb-[10px]">Recurrent Injuries</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Recurrent injury is an injury to any location on the body that previously sustained the same injury. It can be caused by anything, from an accident, sports injury, or work-related incident. Sports injuries can often be recurrent with subsequent injuries being influenced by the first injury. Most rec</div> <!----> <a href="/blog/recurrent-injuries" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 269 Read More 270 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Health and Wellbeing</h5> <a href="/blog/the-importance-of-warming-up-and-cooling-down"><h3 class="mb-[10px]">The Importance of Warming Up and Cooling Down</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Warming Up 271Before exercise, it is very important to warm up the body. This aids the performer in preparing physiologically and psychologically for exercise, reducing the risk of injury when exercising. Warm up exercises prepare the body for exercising by increasing the blood flow to the muscles allo</div> <!----> <a href="/blog/the-importance-of-warming-up-and-cooling-down" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 272 Read More 273 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/hot-and-cold-therapy-which-one-to-use-and-when"><h3 class="mb-[10px]">Hot and Cold Therapy. Which one to use, and when?</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Confused about whether to use hot or cold therapy? We make it easy. 274The hot vs cold therapy debate can seem complicated, so here are 4 simple rules to follow: 275Cold Therapy
276DO - Use Cold Therapy immediately after an injury to reduce swelling and inflammation. 277 278DON'T - Use Cold Therapy on stiff m</div> <!----> <a href="/blog/hot-and-cold-therapy-which-one-to-use-and-when" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 279 Read More 280 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Snow Sports</h5> <a href="/blog/preparing-to-ski-episode-1"><h3 class="mb-[10px]">Preparing to Ski - Episode 1</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">With the ski season just a few weeks away (I am sure you are counting down as much as we are), it is not too late to improve your ski specific fitness in time for your holiday. One of the most influential factors in skiing related injuries is a lack of fitness and conditioning. Avoiding injury is no</div> <!----> <a href="/blog/preparing-to-ski-episode-1" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 281 Read More 282 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">News</h5> <a href="/blog/firstaid4sport-is-now-google-certified"><h3 class="mb-[10px]">Firstaid4sport is now Google Certified</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Shop with confidence at Firstaid4sport 283At Firstaid4sport we value the trust of our customers above all else, which is why we have enrolled in the Google Certified Shops programme which aims to protect consumers online. Google Certified Shops is a programme by Google to ensure that online shoppers ar</div> <!----> <a href="/blog/firstaid4sport-is-now-google-certified" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 284 Read More 285 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">News</h5> <a href="/blog/fa-wales-trust-names-firstaid4sport-as-its-official-first-aid-provider"><h3 class="mb-[10px]">FA Wales Trust names Firstaid4sport as its Official First Aid Provider</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Firstaid4sport, has been selected as the Official First Aid Partner of FA Wales academy, the Welsh Football Trust. 286 287Developed by the Welsh FA to encourage children in Wales to play football and develop player and coaching talent, The Welsh Football Trust is the feeder academy to the Welsh National F</div> <!----> <a href="/blog/fa-wales-trust-names-firstaid4sport-as-its-official-first-aid-provider" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 288 Read More 289 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/dynamic-stretching"><h3 class="mb-[10px]">Dynamic Stretching</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Warming up is a vital part of exercise, but there are a lot of people who think that this simply involves a quick jog followed by a head-to-toe stretching routine that we learned in secondary school PE. These stretches (that normally consist of holding a muscle in a fixed, stretched position for 15 </div> <!----> <a href="/blog/dynamic-stretching" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 290 Read More 291 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/fitness-wobble-board-workout"><h3 class="mb-[10px]">Fitness - Wobble Board Workout</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> Mark is the founder of M10 Fitness, a personal training company with clients that include some of the best athletes in the world. Mark is a specialist in injury rehabilitation, particularly with the use of a wobble board, and he has kindly supplied a free wobble board
291workout video for you to </div> <!----> <a href="/blog/fitness-wobble-board-workout" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 292 Read More 293 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/scaphoid-fracture"><h3 class="mb-[10px]">Scaphoid Fracture</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 294SUMMARY 295Causes: 296 297High force or weight through the wrist 298 299Falling on an outstretched arm onto a hard surface 300 301Common in skateboarding, snowboarding and skiing 302 303 304 305Symptoms: 306 307Pain in the wrist at the point of injury 308 309Swelling and aching in the area 310 311Reduced grip and strength in the wrist 312 313 314 315Treatment</div> <!----> <a href="/blog/scaphoid-fracture" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 316 Read More 317 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/whiplash-injury"><h3 class="mb-[10px]">Whiplash Injury</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 318SUMMARY 319Causes: 320 321Sudden quick movement of the neck 322Heavy lifting 323Poor posture 324 325Symptoms: 326 327Severe lower neck pain 328Inability to move the neck 329Pain felt most in the morning 330Pain may spread to the shoulder and arm 331Headaches 332 333Treatment: 334 335RICE method 336Rest 337Physiotherapy 338Stretching and strengthening exerci</div> <!----> <a href="/blog/whiplash-injury" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 339 Read More 340 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/cauliflower-ear"><h3 class="mb-[10px]">Cauliflower Ear</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="></div> <!----> <a href="/blog/cauliflower-ear" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 341 Read More 342 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/mallet-finger"><h3 class="mb-[10px]">Mallet Finger</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 343SUMMARY 344Causes: 345 346Over-bending in the end of the finger causing damage to the tendon 347 348Attempting to catch a fast ball common in sports such as baseball, basketball and cricket 349 350 351 352Symptoms: 353 354Pain and swelling in the finger 355 356Finger remains bent with an inability to straighten the finger 357 358 359 360Treatment:</div> <!----> <a href="/blog/mallet-finger" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 361 Read More 362 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/wrist-sprain"><h3 class="mb-[10px]">Wrist Sprain</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 363SUMMARY 364Causes: 365 366High force or weight through the wrist 367 368Falling on an outstretched arm onto a hard surface 369 370Common in skateboarding, snowboarding and skiing 371 372Overuse injury 373 374 375 376Symptoms: 377 378Pain in the wrist at the point of injury 379 380Stiffness aching in the wrist 381 382Swelling and aching in the area 383 384Redu</div> <!----> <a href="/blog/wrist-sprain" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 385 Read More 386 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/wry-neck"><h3 class="mb-[10px]">Wry Neck</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 387What is Wry Neck? 388Wry neck usually occurs as a result of sudden quick movement of the neck causing the disc in the neck to slip out of place. This can be whilst heavy lifting, bending, of twisting or of the neck. Wry neck can also occur as a result of overuse injury from poor posture, excessive cra</div> <!----> <a href="/blog/wry-neck" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 389 Read More 390 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/hamstring-tendonitis"><h3 class="mb-[10px]">Hamstring Tendonitis</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">What is Hamstring Tendonitis? 391Hamstring tendonitis is an injury that occurs when the tendon becomes damaged or inflamed due to excessive strain or force being placed on the tendon. The Hamstring tendon is the soft tissue that connects the hamstring muscle to the outer aspect of the knee. 392Causes 393�</div> <!----> <a href="/blog/hamstring-tendonitis" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 394 Read More 395 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/rotator-cuff-strain"><h3 class="mb-[10px]">Rotator Cuff Strain</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 396SUMMARY 397Causes: 398 399Excessive or awkward heavy lifting, pushing or pulling 400Falling onto an out-stretched arm 401Overuse injury commonly seen in throwing and racquet sports such as cricket, baseball and tennis 402 403Symptoms: 404 405Sudden or gradual onset of pain deep in the shoulder joint 406Patient may feel a tearin</div> <!----> <a href="/blog/rotator-cuff-strain" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 407 Read More 408 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/dislocated-shoulder"><h3 class="mb-[10px]">Dislocated Shoulder</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 409What Is A Dislocated Shoulder? 410Dislocation of the shoulder occurs when the connective tissues in the shoulder joint and surrounding area become damaged or inflamed causing the bones at the joint to become displaced due to high force or strain being placed on the area. 411Causes 412 413 414Force to the shoulder</div> <!----> <a href="/blog/dislocated-shoulder" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 415 Read More 416 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Back Injuries</h5> <a href="/blog/facet-joint-sprain"><h3 class="mb-[10px]">Facet Joint Sprain</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 417SUMMARY 418Causes: 419 420Excessive bending, lifting and twisting 421Overuse injury 422Poor Posture 423 424Symptoms: 425 426Sudden or gradual onset of pain in the back and spine 427Pain when resuming activity Weakness, aching and stiffness in the area 428Pain may be felt in the chest, rib cage or shoulder blade 429 430Treatment: 431 432RICE m</div> <!----> <a href="/blog/facet-joint-sprain" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 433 Read More 434 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/hamstring-strain"><h3 class="mb-[10px]">Hamstring Strain</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 435SUMMARY 436Causes 437 438Sudden large force or pressure to the hamstring 439 440Overuse injury common in running and jumping activities 441 442Excessive speed changing whilst running 443 444Insufficient warm up exercise 445 446Poor core strength 447 448 449 450Symptoms 451 452Sudden sharp pain or pulling sensation at back of the thigh at point of </div> <!----> <a href="/blog/hamstring-strain" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 453 Read More 454 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/frozen-shoulder"><h3 class="mb-[10px]">Frozen Shoulder</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 455SUMMARY 456Causes: 457 458Damage to the shoulder joint and surrounding tissues 459Insufficient rest time between activity 460Excessive immobility after an injury 461Overuse injury 462 463Symptoms: 464 465Restricted movement of the shoulder 466Dull, aching pain in shoulder 467Difficulty with activities such as getting dressed, brushin</div> <!----> <a href="/blog/frozen-shoulder" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 468 Read More 469 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/sprained-knee"><h3 class="mb-[10px]">Sprained Knee</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">What is a Knee Sprain? 470A sprained knee is an injury which can be experienced by feeling a pain in the knee area of the leg. Symptoms of a knee sprain include swelling, pain, stiffness or buckling. There are a number of causes of a sprained knee including falls and injuries incurred during physical a</div> <!----> <a href="/blog/sprained-knee" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 471 Read More 472 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Back Injuries</h5> <a href="/blog/spondylolysis"><h3 class="mb-[10px]">Spondylolysis</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 473SUMMARY 474Causes: 475 476Hereditary thin vertebrae 477 478Hyperextension of the back such as excessive bending, lifting and twisting 479 480Overuse injury seen in sports such as weightlifting, gymnastics, throwing sports 481 482 483 484Symptoms: 485 486Sudden or gradual onset of lower back pain 487 488Pain when resuming activity 489 490 491 492Treatmen</div> <!----> <a href="/blog/spondylolysis" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 493 Read More 494 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/runners-knee"><h3 class="mb-[10px]">Runners Knee</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">What is Runners Knee? 495Runner’s knee occurs when the kneecap (patella) becomes out of alignment preventing it from smoothly sliding up and down the groove in the femur. Owing to its name, this injury is one of the most common amongst long-distance runners. 496Causes 497 498Overpronation 499Weakness or imba</div> <!----> <a href="/blog/runners-knee" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 500 Read More 501 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/groin-strain"><h3 class="mb-[10px]">Groin Strain</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 502SUMMARY 503Causes 504 505Sudden contraction of the groin muscles 506 507Inadequate warm-up 508 509Common in sports which require rapid acceleration and jumping 510 511 512 513Symptoms 514 515Sudden onset of pain in the groin and inner thigh 516 517Pain when resuming activity 518 519Swelling, weakness and tightness in the groin 520 521 522 523Treatment 524 525RICE m</div> <!----> <a href="/blog/groin-strain" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 526 Read More 527 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Back Injuries</h5> <a href="/blog/t4-syndrome"><h3 class="mb-[10px]">T4 Syndrome</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">What is T4 Syndrome? 528T4 syndrome occurs when the T4 vertebrate in the spine is damaged and causes pain in the arm. The vertebrae bones which make up the spine are named T1 to T12 from top to bottom. Between each of these vertebrae lie the facet joints and discs which help supp
528ort the weight and con</div> <!----> <a href="/blog/t4-syndrome" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 529 Read More 530 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Back Injuries</h5> <a href="/blog/sciatica"><h3 class="mb-[10px]">Sciatica</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 531SUMMARY 532Causes 533 534Overuse injury 535 536Twisting force or direct impact to the knee 537 538Rapid direction changes 539 540Tackling, collisions and falls (common in football and rugby) 541 542Landing from a jump 543 544 545 546Symptoms 547 548Popping sensation and pain in the knee 549 550Pain at the inner aspect of the knee 551 552Swelling and inflammat</div> <!----> <a href="/blog/sciatica" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 553 Read More 554 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/posterior-cruciate-ligament-pcl-injury"><h3 class="mb-[10px]">Posterior Cruciate Ligament (PCL) Injury</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 555SUMMARY 556Causes 557 558Can be sudden impact or overuse injury 559 560Twisting force or hyperextension the knee 561 562Rapid direction changes 563 564Tackling, collisions and falls (common in football and rugby) 565 566 567 568Symptoms 569 570Popping sensation and pain in the knee 571 572Pain at the inner aspect of the knee 573 574Swelling and inflamma</div> <!----> <a href="/blog/posterior-cruciate-ligament-pcl-injury" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 575 Read More 576 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/lateral-collateral-ligament-lcl-injury"><h3 class="mb-[10px]">Lateral Collateral Ligament (LCL) Injury</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 577SUMMARY 578Causes 579 580Overuse injury 581 582Twisting force or direct impact to the knee 583 584Rapid direction changes 585 586Tackling, collisions and falls (common in football and rugby) 587 588 589 590Symptoms 591 592Popping sensation and pain in the knee 593 594Pain at the inner aspect of the knee 595 596Swelling and inflammation 597 598Inability to bear</div> <!----> <a href="/blog/lateral-collateral-ligament-lcl-injury" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 599 Read More 600 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/medial-collateral-ligament-mcl-tear"><h3 class="mb-[10px]">Medial Collateral Ligament (MCL) Tear</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 601SUMMARY 602Causes 603 604Overuse injury 605 606Twisting force or direct impact to the knee 607 608Rapid direction changes 609 610Tackling, collisions and falls (common in football and rugby) 611 612Landing from a jump 613 614 615 616Symptoms 617 618Popping sensation and pain in the knee 619 620Pain at the inner aspect of the knee 621 622Swelling and inflammati</div> <!----> <a href="/blog/medial-collateral-ligament-mcl-tear" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 623 Read More 624 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/anterior-cruciate-ligament-acl-tear"><h3 class="mb-[10px]">Anterior Cruciate Ligament (ACL) Tear</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 625SUMMARY 626Causes 627 628Violent over-twisting of the knee 629Lower leg forced forward 630Common in skiing 631Sudden change of direction 632 633Symptoms 634 635Audible pop sound at time of the injury 636Minor tears - slight pain at start, increasing 637Swelling and stiffness 638Unnatural movement of knee joint 639Major tears - leg will not</div> <!----> <a href="/blog/anterior-cruciate-ligament-acl-tear" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 640 Read More 641 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/compartment-syndrome"><h3 class="mb-[10px]">Compartment Syndrome</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 642SUMMARY 643Causes 644 645Overuse injury common in running activities 646 647Poor biomechanics such as pronation or supination 648 649Increased activity levels 650 651 652 653 654Symptoms 655 656Pain and tightness at the front of the lower leg 657 658Pain when resuming activity 659 660Weakness, aching and stiffness in the area 661 662Lumps or thickness in th</div> <!----> <a href="/blog/compartment-syndrome" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 663 Read More 664 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/patella-tendonitis"><h3 class="mb-[10px]">Patella Tendonitis</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 665SUMMARY 666Causes 667 668Repetitive or prolonged activity 669 670Frequent jumping and landing â particularly on hard surface 671 672Rapid acceleration while running 673 674Poor footwear 675 676Playing or training on an unhealed injury 677 678 679 680Symptoms 681 682Aching or stiffness above or below the knee cap 683 684Pain directly over the Patellar Te</div> <!----> <a href="/blog/patella-tendonitis" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 685 Read More 686 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/shin-splints"><h3 class="mb-[10px]">Shin Splints</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 687SUMMARY 688Causes 689 690Overuse injury common in running and jumping activities 691 692Poor biomechanics 693 694Tightness in the calf muscles 695 696Poor footwear 697 698 699 700Symptoms 701 702Sudden pain in the inner part of the shin 703 704Pain when resuming activity 705 706Inability to bear weight on the injury 707 708Swelling and inflammation 709 710Aching and</div> <!----> <a href="/blog/shin-splints" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 711 Read More 712 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/calf-strain"><h3 class="mb-[10px]">Calf Strain</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">What Is A Calf Strain? 713A calf strain is an injury that occurs when the muscle at the back of the lower leg becomes damaged or inflamed due to excessive strain or force being placed on the calf muscle. 714Causes 715 716 Sudden large force or pressure to the calf 717 Overuse injury common in running and ju</div> <!----> <a href="/blog/calf-strain" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 718 Read More 719 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Ankle Injuries</h5>
719 <a href="/blog/posterior-tibial-tendon-dysfunction-pttd"><h3 class="mb-[10px]">Posterior Tibial Tendon Dysfunction (PTTD)</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">What is PTTD? 720PTTD stands for Posterior Tibial Tendon Dysfunction. The posterior tibial tendon is located in the inside of the ankle and is used as one of the main supports of the foot and arch. PTTD occurs when this tendon becomes damaged and is no longer able to support the arch, resulting in a fl</div> <!----> <a href="/blog/posterior-tibial-tendon-dysfunction-pttd" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 721 Read More 722 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Ankle Injuries</h5> <a href="/blog/talus-fracture"><h3 class="mb-[10px]">Talus Fracture</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 723SUMMARY 724Causes 725 726Impact or excessive pressure or weight placed on the talus bone 727 728Often due to underlying injuries or combination of injuries i.e. ankle/foot sprain 729Common in sports requiring running and jumping 730Overuse injury 731 732 733Symptoms 734 735Surge of pain in the ankle at the point of injury 736 737Inability </div> <!----> <a href="/blog/talus-fracture" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 738 Read More 739 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Ankle Injuries</h5> <a href="/blog/sprained-ankle"><h3 class="mb-[10px]">Sprained Ankle</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">What Is A Sprained Ankle? 740A sprained ankle occurs when an excessive amount of pressure is placed on the ligaments in the ankle which they are unable to cope with, causing damage and tearing to the soft tissue. The severity of the injury can range from a partial tear to a complete rupture. 741 742A common </div> <!----> <a href="/blog/sprained-ankle" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 743 Read More 744 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Ankle Injuries</h5> <a href="/blog/achilles-tendon-rupture"><h3 class="mb-[10px]">Achilles Tendon Rupture</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 745SUMMARY 746Causes 747 748High force or impact to the ankle or heel 749Fast acceleration from a stationary position 750Usually seen in patients between 30-40 751 752Symptoms 753 754Sudden pain in the heel and back of the ankle at the point of injury 755An audible ‘snap’ in the heel 756Increased pain levels in activity 757S</div> <!----> <a href="/blog/achilles-tendon-rupture" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 758 Read More 759 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Ankle Injuries</h5> <a href="/blog/peroneal-tendonitis"><h3 class="mb-[10px]">Peroneal Tendonitis</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">What is Peroneal Tendonitis? 760Peroneal tendonitis occurs when an excessive amount of tension is put on the soft tissue causing the tendons to become damaged. The peroneal muscles are the group of muscles located in the lower leg found between the fibula to other bones in the outside of the leg. These</div> <!----> <a href="/blog/peroneal-tendonitis" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 761 Read More 762 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Ankle Injuries</h5> <a href="/blog/achilles-bursitis"><h3 class="mb-[10px]">Achilles Bursitis</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 763SUMMARY 764Causes 765 766Overuse injury 767Sudden increase in activity levels 768 769 770 771Symptoms 772 773Pain in the heel especially during activity 774Pain may spread to the toes 775Swelling and redness over the back of the heels 776 777 778Treatment 779 780RICE method 781 Anti-inflammatory medications 782Ultrasound treatment 783Physiotherapy 784Or</div> <!----> <a href="/blog/achilles-bursitis" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 785 Read More 786 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Ankle Injuries</h5> <a href="/blog/dislocated-ankle"><h3 class="mb-[10px]">Dislocated Ankle</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">What is a Dislocated Ankle? 787A dislocated ankle is damage or tearing of the soft tissue occurring due to a sudden force in the ankle causing it to flex outside the range of its normal movement. When this happens, the bones can move out of their normal position within the foot causing dislocation. 788�</div> <!----> <a href="/blog/dislocated-ankle" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 789 Read More 790 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Foot and Toe Injuries</h5> <a href="/blog/turf-toe"><h3 class="mb-[10px]">Turf Toe</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 791SUMMARY 792Causes 793 794Sudden impact to the toe 795Playing on hard, artificial surfaces 796Excessive bending and stretching of the toe 797Ill supporting shoes 798 799Symptoms 800 801Sudden pain in the big toe 802Sometimes a ‘popping’ sensation is felt on impact 803Pain and swelling in the toe when bending or stretching 804</div> <!----> <a href="/blog/turf-toe" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 805 Read More 806 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/video-this-discovery-could-get-walcott-to-the-world-cup"><h3 class="mb-[10px]">VIDEO - This discovery could get Walcott to the World Cup</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Could this discovery improve ACL injury recovery times? 807Theo Walcott is the latest premier league star to be struck down with the dreaded ACL injury. This is devastating news for the young Arsenal and England player with the 2014 world cup fast approaching. Walcott has been ruled out for six months,</div> <!----> <a href="/blog/video-this-discovery-could-get-walcott-to-the-world-cup" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 808 Read More 809 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/triathlon-tips-for-race-day"><h3 class="mb-[10px]">Triathlon - Tips for race day</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Taking part in your first triathlon race can be a daunting prospect and honestly, taking in your 2nd and 3rd can still be a little nerve racking. With three different disciplines to think about and the thought of racing against a large number of experienced triathletes, it’s natural to be appr</div> <!----> <a href="/blog/triathlon-tips-for-race-day" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 810 Read More 811 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Injury Guide</h5> <a href="/blog/top-5-skiing-injuries"><h3 class="mb-[10px]">Top 5 Skiing Injuries</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">With the days getting chillier and winter on its way, we know that many of you will be itching to grab the skis and head for the slopes. But of course, with anything fun it comes with risks and a likelihood of injury. So that’s why were dedicating this post to the top 5 skiing injuries to keep</div> <!----> <a href="/blog/top-5-skiing-injuries" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 812 Read More 813 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/work-injuries-can-ruin-your-sport"><h3 class="mb-[10px]">Work injuries can ruin your sport</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">We enjoy playing our favourite sport but unfortunately once the fun is over we go back to our 9 to 5’s and sit in our office looking forward for the next kick-about. 814Here at Firstaid4sport we are the sports injury know-it-alls. We can tell you all about how to prevent injury in rugby, keep out</div> <!----> <a href="/blog/work-injuries-can-ruin-your-sport" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 815 Read More 816 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Foot and Toe Injuries</h5> <a href="/blog/tarsal-tunnel-syndrome"><h3 class="mb-[10px]">Tarsal Tunnel Syndrome</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w=="> 817SUMMARY 818Causes 819 820Overpronation 821Fallen arch (flat feet) 822Previous injury i.e. ankle sprain causing compression of the nerve 823Underlying health issues such as diabetes or arthritis 824 825Symptoms 826
827Burning pain in the foot arch, heel and toes 828Pins and needles sensation 829Numbness 830 831Treatment 832 833RICE method 834Rest 835Br</div> <!----> <a href="/blog/tarsal-tunnel-syndrome" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 836 Read More 837 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Foot and Toe Injuries</h5> <a href="/blog/broken-metatarsal"><h3 class="mb-[10px]">Broken Metatarsal</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">What Is A Broken Metatarsal? 838A broken metatarsal is a broken bone in the foot. The metatarsal bones are the group of five long bones in the mid/front of the foot which connect to the toes. These are numbered first – fifth metatarsal starting with the big toe. A metatarsal stress frac</div> <!----> <a href="/blog/broken-metatarsal" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 839 Read More 840 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">News</h5> <a href="/blog/firstaid4sport-taping-guide-app"><h3 class="mb-[10px]">Firstaid4sport Taping Guide App</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">Tape up like the pros 841Firstaid4sport show you how the pros tape up a sports injury and stay in the game with this comprehensive Taping Guide. We are proud to introduce our first ever app, designed to show the taping methods used to support and relieve a variety of sports injuries. Watch Sports Thera</div> <!----> <a href="/blog/firstaid4sport-taping-guide-app" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 842 Read More 843 </a></div></li></ul><ul class="border-b border-gray-200 list-none ml-0 mb-4 pb-4 lg:mb-6 lg:pb-6 overflow-hidden"><li class="mb-0"><!----> <div><h5 class="bg-gray-200 rounded inline-block text-sm font-normal leading-none p-1 mb-2 mr-2">Guides</h5> <a href="/blog/ligaments-v-tendon-injuries"><h3 class="mb-[10px]">Ligaments v Tendon Injuries</h3></a> <div class="mb-[10px] Lqdcy3Ac0kNIhpH-qOCm7w==">How do you know if you have damaged your ligament or your tendon? 844Well to be honest the reason there is such a confusing overlap of what is what and where, is because the two are very alike. The simplest way to put it is that tendons attach muscle to bone and ligaments attach bone to bone. Sounds s</div> <!----> <a href="/blog/ligaments-v-tendon-injuries" class="inline-block Z48yIFgRjuZJ1qJIOXTa0w=="> 845 Read More 846 </a></div></li></ul></div></div></main></div></div> <div class="container mx-auto"><footer class="the__footer sbPcKGyLn5bN43Dy0+pQiA=="><div><div><div class="site-width"><div id="" class="footer-links-row"><div id="" class="social-links"><div class="text__content Ov3-AHy0fcCBKayTE2XH3w=="><div class="text-wrapper wMIQqcWhVlHby65v4I9LJA=="><h2>Follow Us</h2></div> <!----></div><div id="" class="socials-textblock flex mt-4" style="display:none;"><div id="" class="ml-4 mr-4"></div><div id="" class="ml-4 mr-4"></div><div id="" class="ml-4"></div></div><div class="social-links-row"><a href="https://www.facebook.com/firstaid4sportuk" target="_blank" aria-label="View more details about Facebook Logo" class="image-link"><img src="https://a.storyblok.com/f/172908/x/01d05c26f2/facebook.svg" width="18" height="18" alt="Facebook Logo" class="image-link-image"></a><a href="https://www.instagram.com/firstaid4sportuk/" target="_blank" aria-label="View more details about Instragram Logo" class="image-link"><img src="https://a.storyblok.com/f/172908/x/24fab3161f/instagram.svg" width="18" height="18" alt="Instragram Logo" class="image-link-image"></a><a href="https://www.youtube.com/user/firstaid4sportuk?_ga=2.18951293.430515448.1662366424-2094578629.1661508004" target="_blank" aria-label="View more details about YouTube Logo" class="image-link"><img src="https://a.storyblok.com/f/172908/x/4761b05f90/youtube.svg" width="18" height="18" alt="YouTube Logo" class="image-link-image"></a><a href="https://twitter.com/firstaid4sport" target="_blank" aria-label="Image link" class="image-link"><img src="https://a.storyblok.com/f/172908/30x30/71edcc8297/fa4s-twitter.svg" width="18" height="18" alt="Image" class="image-link-image"></a><a href="https://www.linkedin.com/company/firstaid4sport-limited/?_ga=2.11650417.430515448.1662366424-2094578629.1661508004" target="_blank" aria-label="View more details about LinkedIn Logo" class="image-link"><img src="https://a.storyblok.com/f/172908/x/1119920501/linkedin.svg" width="18" height="18" alt="LinkedIn Logo" class="image-link-image"></a><a href="https://www.tiktok.com/@firstaid4sport" target="_blank" aria-label="Image link" class="image-link"><img src="https://a.storyblok.com/f/172908/256x256/519b7aacbd/tiktok-256.png/m/" width="18" height="18" alt="Image" class="image-link-image"></a></div><div class="text__content Ov3-AHy0fcCBKayTE2XH3w=="><div class="text-wrapper wMIQqcWhVlHby65v4I9LJA=="><p> </p> 847<p><img src="data:image/png;base64,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Line numbers count LF bytes from the start of the resource, as the search results do. Vendor segments are library code the classifier recognised; they are stored but not indexed. Bytes are shown as Latin1 characters, one per byte.